Crying during meditation: What makes us cry as we meditate? Crying during meditation is a good…
Using meditation for anxiety is a trending approach nowadays in managing anxiety and anxiety disorders. It involves a series of practices that aim to help a person become aware and to recognize any kind of anxious or stressful feelings by accepting and allowing them to be.
Meditation works in a unique way of embracing those negative causes, triggering scenarios, or stimuli that tends an individual to experience anxiety, thus creating a life-changing means in anxiety management.
What is anxiety?
Anxiety is an emotional state caused by an increase of adrenaline hormones brought by dangerous situations and conflicts that would activate the body’s “fight or flight” mechanism. It involves feelings such as sweaty palms, palpitations, headaches, chest tightness, and upset stomach. These are symptoms of the usual anxiousness.
Types of Anxiety
When an emotional state does not subside and eventually causes distress, panic, and disaster to a person that persists for a longer period, it becomes a generalized anxiety disorder (GAD).
Other types of anxiety disorders are:
- Generalized anxiety — an excessive fear or worry about things in daily life.
- Social anxiety — This is the fear of negative evaluations when placed in social situations.
- Separation anxiety — is often the fear of being separated from a loved one.
- Panic disorder — experiencing panic attacks in any kind and number of situations.
- Obsessive-compulsive disorder — can be a feeling of obsession or compulsion in replicating some type of behavior or activity.
The Effects Anxiety has on the body.
Anxiety triggers the production of the so-called stress hormones – epinephrine and cortisol. If the body releases these stress hormones in large amounts, it will have negative effects on our body, such as:
1. Increased risk of heart attack and stroke
2. Elevated blood sugar levels
3. Weak immune system
4. Constriction of blood vessels
5. Increased blood pressure
6. High cholesterol levels
7. Faster heart rate or Tachycardia
8. Poor sleep
Benefits When You use Meditation for Anxiety
Anxiety is induced by stressful conflicts and situations which prompt our mind and body to respond. Thus, the ultimate key to managing it is all in our mind – meditation. When using meditation for anxiety is a powerful way of handling and understanding it better – not how to treat it, but to live and respond to it positively.
Through meditation, we will be able to control our emotions.
First, acquaint yourself with the thoughts that induce your anxiety and learn how to recognize, accept, and embrace them. By doing this meditation practice, we can change our viewpoint with anxiety one step at a time. It will let us internalize and reflect on what is real and what matters.
One more advantage of using meditation to beat anxiety is physical awareness. Whenever appreciating and focusing on any physical sensation, it will make a person feel relief while exploring physical experiences in every inch of the body. Feel the senses while sitting with your thoughts and let it flow.
Lastly, mediation counters the adverse effects of stress and anxiety to our body. Mediation makes gradual physiological changes by making us feel relaxed in times of stress and anxiety.
3 Meditations Techniques for Anxiety
1. Simple Meditation
This type of meditation is used in Mindfulness-Based Cognitive Therapy (MBCT). Its concept of acceptance in dealing with various severe emotional and mental states. It allows negative emotions and feelings to exist for a moment. By acknowledging its presence, we become fully aware of choosing how to respond proactively. Being more open and acquiescent towards our feelings and emotions will improve our self-worth. Pay attention to physical sensations brought by the unpleasantries, and eventually, you will realize through practice that you can survive.
Most Related Post: Binaural Beats as Meditation Therapy: How They Work
2. Meditation for Anxiety and Stress
This type of mindfulness practice discovers the cause of anxiety and stress. It is a combination of breath awareness, body scan, and mindfulness of thoughts. Throughout the body scan, you’ll felt lightness, tension, and pain. As one recognizes such feelings or emotions, compassion and calm will gradually make you realize the negative feelings, and you’ll finally uncover the cause of the anxiety. With mindful breathing, you become free from the traps you found in yourself.
3. Guided Meditation for Anxious Emotions
Guided meditation is challenging because it intensely scrutinizes the cause of anxiety. It will help in the discovery of what triggers your emotion. It needs time for exploration and consideration because it uses one’s inner voice in ascertaining when and how to do it. All of this requires time and energy, for it delves into the deeper realms of anxiety.
3 Steps to Calm Your Anxiety
1. Pay attention and feel it at the moment
Welcome and embrace the experience in a manner that you learn to see and feel it from one moment to another.
Focus by breathing to one region of the body. Breathe through the belly, the chest, or the nostrils to keep you concentrated.
3. Focus on your body.
Feel every bit of sensation in your body as a whole to get back to broader attention for the experience.
One step toward meditation is mindfulness. It means being aware or conscious of the present moment. Like meditation, mindful living helps reduce anxiety by assisting one to become aware without feeling worried or scared.
When you are aware of your feelings, worries, pain, and negative thoughts and emotions, you learn to become mindful. You get to know how to deal with such difficulties, which will eventually vanish, and you will be able to live with it without suppression or reinforcement. When we are being mindful, it may not change or resolve the conflict or problem, but it will surely change your response to the situation in a constructive way.
Mindfulness allows a person to discover the source of anxiety, and instead of turning a blind eye to anxiety, going through it the other way around will help determine and understand these challenging thoughts. Upon realizing the origin or cause of the anxiety, a sense of freedom and openness will arise. It will make a significant change for your well-being.
You might want to read: Brain Wave Frequency: Everything You Need to Know
6 Steps for Mindfulness Meditation
1. Get a chair and sit upright with feet placed flat on the floor.
2. Inhale and exhale. Focus on your breathing.
3. Do not change your focus somewhere else. Resist this impulse to maintain focus.
4. Allow anxiety thoughts to traverse the mind. Get yourself back to awareness or mindfulness by breathing.
5. Carry on with this procedure for ten (10) minutes.
6. Open your eyes and make observations on how you feel.
Beat Anxiety with Meditation
Anxiety requires mental strength and endurance, and if not treated or managed correctly, it will result in chronic anxiety disorders, which may lead to poor self-esteem and self-destruction. The human mind is very complex and powerful that can make or break a person physically, emotionally, and mentally.
Meditation provides a breakthrough and effective way in the treatment and management of anxiety. It has a unique approach that makes a person acknowledge or recognize anxious feelings by letting them pass through the mind. With that in mind, it helps us handling and dealing with a meaningful response.
With this superb technique, a person suffering from anxiety or anxiety disorder may get through and deal with it without escaping the fear and worry. To face and to accept these challenging thoughts will make a person have a firm grip on reality.
Beat anxiety and achieve clearer thoughts and stronger minds! Attain self-understanding and well-being.
Pin to Pinterest and Please Share on Facebook?