Ways to meditate that can help lower anxiety and stress levels
These days a lot of people deal with anxiety and stress because everything moves so quickly. It's common to feel anxious or stressed now and then but when anxiety becomes intense or lasts a long time it can really take a toll on you. Meditation can be a helpful way to deal with and lessen these feelings. Here we look at a few meditation methods that can really help reduce anxiety and stress.
Paying attention to your breath
Breathing with awareness is a key part of meditation and it really helps to lower anxiety. The method is about paying attention to your breathing and watching it as it is without trying to alter it. Begin by finding a comfortable seat and keeping your back upright. Shut your eyes and breathe in deeply through your nose while counting to four. Hold it for a second then breathe out through your mouth as you count to four. Do this over and over and if you start to lose your focus just bring your attention back to your breathing.
Meditation that focuses on scanning your body
A body scan helps you let go of physical tension that can add to feelings of stress and anxiety. Start by getting into a cozy spot where you can relax. Shut your eyes and breathe in deeply a couple of times. Pay attention to various parts of your body beginning with your toes and slowly working your way up to your head. Pay attention to your body and see if you feel any tightness. Picture that tightness fading with every breath you take. Doing this can help you feel more relaxed and also makes it easier to connect your mind and body.
Meditation focused on being kind and loving
Loving-Kindness Meditation which is sometimes called Metta Bhavana helps people develop feelings of love and kindness for themselves and for those around them. Find a cozy spot and shut your eyes. Say things like I hope I feel happy I hope I stay healthy I hope I am safe and I hope I can relax. Slowly start to share these good wishes with other people like your friends and family and even those you don’t get along with. This meditation helps you feel stronger emotionally and makes stress and anxiety a bit easier to handle.
Guided imagery mixes imagining things with meditation to help reduce stress effectively. Find a calm place and shut your eyes. Picture a scene that makes you feel at ease like a beach or a forest or any spot that brings you comfort. Picture what you would hear smell and feel in that moment. A calming voice guide can help make this experience better and you can find it in apps and on websites. This method helps take your mind off worries and encourages a feeling of relaxation.
Deep meditation that goes beyond ordinary thinking
Transcendental Meditation is a method where you say a certain word over and over to help calm your mind and reach a deep level of relaxation. TM is different from other types of meditation because you need to learn it from a certified teacher. People sit in a relaxed way with their eyes shut and quietly say their mantra to themselves. Practicing often helps you feel really relaxed and can lower your stress and anxiety a lot.
Moving while thinking quietly
If you struggle to stay in one place walking meditation can be a good option for you. This practice means paying attention to every step you take in a careful and unhurried way. Focus on how you lift your feet and move your legs and notice what it feels like when your foot hits the ground. Walking meditation keeps you focused on now and can ease the busy thoughts that come with feeling anxious.
Journaling for five minutes to find some peace and clarity
If you find traditional meditation a bit overwhelming you might want to give journaling a shot alongside it. Begin by taking a few minutes to pay attention to your breathing in a simple meditation. When your mind is calmer grab a notebook and jot down your thoughts or think about questions like what you are thankful for today. This method combines the soothing nature of meditation with the helpful aspects of writing in a journal which can really help lower stress and anxiety.
Adding these meditation methods to your everyday life can change the way you deal with anxiety and stress. Begin with a few minutes each day and slowly add more time as you get used to it. Sticking with meditation regularly helps you get the most out of it. If you practice often you can develop a calmer and more focused mind which helps you deal with life's difficulties more smoothly.
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