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Last Updated on January 12, 2021

How to Practice Meditation for Anxiety and Stress Relief

How to Practice Meditation for Anxiety and Stress Relief
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Anxiety and stress are often difficult to simply ignore. Maybe you think you’ve tried everything to alleviate them, and nothing has worked. Maybe you have underlying issues connected with anxiety and stress, and it is hard to both treat the symptoms and the cause.

Have you tried, really tried, meditating for anxiety and some relief?

You don’t have to be some guru in order to meditate. You don’t have to always do it perfectly. You don’t even have to do it the same way each time.

The most important thing is that you meet yourself where you are at. You must show self-compassion. You must lead the meditation with that intent. You are giving to yourself so that you may be able to give better. You will notice a change in your awareness of self if you start with this in mind.

Can Meditation Reduce Anxiety?

Meditation CAN reduce anxiety, but how long does it take for it to be effective? The answer is as simple as it is complex:

You must lose yourself in order to find yourself.

When you lose yourself in the meditation, the anxiety and stress will be relieved. You will be completely present. You will be completely aware of what is happening right now rather than what you are stressing over.

What Is Meditation for Anxiety?

Meditation is about mindfulness NOT mind-FULL-ness. See image by The Happiness Project:

    Starting in mindfulness or conscious awareness of something, you can begin by focusing on something specific. You can focus on what is around you, a preferred topic or thought or a mantra. The important part is that you stay present or aware of yourself in the moment.

    Meditation is a lifestyle, not just a momentary and fleeting escape from what worries you. It’s self care at its finest.

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    Meditation is where you bring your imperfection and your mess and you sit down and admit, “I don’t know what I’m doing.” It is not for perfection. It is not for having it all together. It is for being human, in all your vulnerability. It’s admitting you don’t have all the answers. It’s admitting you aren’t always living your truth.

    It’s being welcomed into the stillness, into the moment or present state of being that you start to listen to answers. That anxiety or that stress is trying to pull you apart. The mindfulness and meditation you practice is about putting yourself together again, piece by piece.

    In the not knowing, you wait for the Knowing to show up.

    In the not being whatever you want to be, you wait for the Being to present itself.

    In the losses, you wait for the Lessons.

    Underneath the anxiety and stress is a lack of stillness. You can argue for any mental health diagnosis and all would still fit the bill for a lack of stillness. It’s not negating what doctors may be telling you to do, it’s simply another way that you can destress.

    It starts with breathing.

    Breathe

    Breathe in through your nose and out through your mouth. One hand should be on your chest and the other on your belly. When you breathe in, your belly should get bigger. And vice versa.[1]

    Breathe in the positive. Breathe out the negative.

    Breathe in the meditative state you wish to be in. Breathe out the state you are.

    Breathe in the mantra you’d like to say to yourself. Breathe out its opposite.

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    Breathe in the relaxation. Breathe out the tension (for tension relief, a body scan meditation can be utilized where you release tension using breath for each part of the body doing a full body scan until relaxed.)

    It’s about centering yourself. Grounding yourself.

    You can do it with eyes open or closed. That part doesn’t matter. You choose.

    Anxiety and stress will start to subside the more you lose yourself in the meaning of the moment. No longer are you about what you are doing. You are about who you are being. Chose positive terms for that being:

    I am light. I am empowerment. I am prosperity. I am love.

    Breathe that in too.

    This is a safe space. Meditation is a safe space where you can admit your flaws and ask the universe for help overcoming them. You come with a question, you get an answer.

    This helps settle yourself down because anxiety and stress often lead us to impulsivity or rash decision making skills. It helps to relieve the stress so you can deal with the stressors. It helps subside the anxiety so you can get to the root cause.

    In the silence, things come up. That’s what makes meditation scary for many people. It’s much harder to approach than it looks. It asks for a willingness to take the mask off; some never do.

    The Mayo Clinic recommends it as well in the article Meditation: A Simple, Fast Way to Reduce Stress:[2]

    “Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.”

    Medical conditions worsened by stress such as depression, headaches and anxiety can also be improved by meditation. The best part? Anyone can do it!

    Follow a Guided Meditation

    If you find yourself having a difficult time focusing, don’t punish yourself. Gently draw yourself back. If you are prone to losing focus of the moment or positive thoughts, try a guided meditation where all you need to do is listen to a soothing voice guide you through it.

    There are a ton of guided meditations online. Here’s one I recommend:

     

    If meditation had a slogan, this would probably be it:

    Disconnect from the world. Reconnect with yourself.

    Sit, Breathe, Forget Your Woes, Call the Answer Up, Breathe, Sit.

    That would be the sections of meditation listed as those as the steps.

    You start by sitting somewhere. It can be anywhere. Pick a time of day to do this consistently (or at random, up to you). Be somewhere in some room you can focus. Breathe in and out your mantras. Forget what is ailing you or triggering you to have anxiety and stress. And call the answer.

    What happens when clarity overcomes us? Anxiety and stress no longer do.

    Why is this effective? Meditation has only been scientifically studied for a few decades but, according to The Washington Post on mindfulness meditation:[3]

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    “Some of the most impressive studies to date involve a treatment called mindfulness-based cognitive therapy, which combines meditation with psychotherapy to help patients deal with thoughts that lead to depression. Randomized controlled trials have shown that the approach significantly reduces the risk of depression relapse in individuals who have previously had three or more major depressive episodes.”

    How Often Should You Meditate for Anxiety?

    Meditation can be done daily as a preventative practice or simply every time anxiety and stress occurs. Some people meditate while they’re in their rooms for as long as they like or throughout the day in bits such as when they are waiting in traffic, watching a sunset, preparing for a speech, etc.

    How often can you practice meditation? The truth is as often as you’d like.

    Final Thoughts

    Anxiety or stress doesn’t have to control or own you. You can start today by giving it to the meditation. If you find yourself with a wandering mind, give it time. With more practice in meditation, you will be able to feel it working for you. Your questions will be answered. Your happiness will be held onto. Your negative thoughts will diminish.

    All you have to do is show up.

    Show up to the meditation and it will change your life. Rather than acting on the anxiety or stress, you learn to listen to it. And that is the best lesson of all.

    You get what you give, and in this case, the more you give to the meditation (of your thoughts and worries), the more it will serve you.

    The best part? You can customize it to work for you. You pick when, you pick where, you pick how long and to what extent. You pick what thoughts to give it, you pick how much anxiety or stress to let it cleanse.

    Cleanse it will. Because in that silence, or guided meditation, is your safe space. And while you may not know what you are doing sometimes in life, here you have all the power.

    Good luck!

    More About Meditation

    Featured photo credit: Cristian Newman via unsplash.com

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    Reference

    More by this author

    Sarah Browne

    Sarah is a speaker, writer and activist

    5 Simple Steps to Cultivate a Positive Mental Attitude 10 Self-Exploration Practices to Discover Your True Self 14 Personal Goals for a Better You Next Year 7 Self-Soothing Techniques for Stress and Anxiety Relief 5 Ways to Help You Get Through Depression

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    Last Updated on July 21, 2021

    How to Practice Positive Meditation in 2 Simple Steps

    How to Practice Positive Meditation in 2 Simple Steps
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    Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

    But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

    No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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    When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

    1. Relax as You Meditate

    A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

    Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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    Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

    2. Practice Daily Affirmations

    Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

    What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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    So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

    1. Use first person pronouns in your message (I)
    2. Use present tense (I have)
    3. Use positive messages (I am happy)
    4. Repeat your affirmations on a consistent basis

    Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

    Here’s an example of a “success affirmation” you can use on a daily basis:

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    I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
    My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

    You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

    Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

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    Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

    More About Positive Thinking

    Featured photo credit: Jacob Townsend via unsplash.com

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