Anxiety disorders plague Americans. With more than 40 million people suffering from anxiety disorders in the US alone, finding tangible solutions to reduce anxiety is critical. Surprisingly one of the most successful forms of anxiety control is one that we as a species have been aware of for quite some time. Simply put, meditation for anxiety is one of the best ways to reduce anxiety in individuals. How does meditation for anxiety work? Let’s take a moment to find out.
Meditation For Anxiety: A Very Real Need
The above statistics regarding anxiety disorders come from the Anxiety And Depression Association of America, who along with the National Institute of Health as well as countless other organizations associated with health and well being have shown just how important it can be to have methods of dealing with anxiety. Meditation for anxiety can help reduce the chances of physical symptoms as well as countless other quality of life improvements that are worth the time and energy put into meditation.
Meditation for anxiety typically involves returning to a centered state where the mind can objectively remove itself from the anxiety enough to rationally consider it. Meditation practices can include breathing exercises, visualization exercises, and the inclusion of countless philosophical and psychological approaches to accessing the different parts of the self. The trouble that many people have however is in finding the right way to meditate. Below we review two approaches to meditation for anxiety, guided and individual.
Guided meditation is the process of having someone else lead the meditation process. This external individual provides instructions for you to follow as you go through the exercise. Guided meditation for anxiety is fantastic because it takes the stress off of figuring out how to organize the meditation. Instead, all you have to do is to follow what the other person is saying. Many people report having success with guided mediation for anxiety as the inclusion of another person helps make it easier for them to access their own emotions. The downside to guided meditation is that it either requires another person, or it requires finding and using guided meditation tapes that you can find online.
Individual meditation for anxiety can be just as effective as guided meditation for anxiety when done right. The most important part about individual meditation for anxiety is staying on point. You will want to make sure you remain present in the moment throughout the meditation for anxiety. With practice, you can get much better at this. Due to the popularity and ease of individual meditation for anxiety, many people go through a morning and evening routine of meditation to help start and end their day.
Creating Your Own Anti-Anxiety Meditation
You can tailor a meditation to better meet your own needs by being aware of what benefits you and reduces anxiety. Many people begin by placing themselves in a room with few distractions, noises, or movement. The meditation room acts as a quiet place where they can close their eyes and gather their thoughts. Music or ambient noise can be used to help you focus your mind on the moment. A meditation for anxiety can begin with a deep breathing exercise. Typically, individuals with anxiety tend to restrict their own breathing. A deep breathing exercise as the first step of reducing anxiety brings the body and the mind to the forefront. Blocking out everything but breathing, you can then slowly transition into allowing the thoughts in and considering them on a one on one basis. Remember that with meditation for anxiety, you do not want to overwhelm yourself. Rather, work on allowing things to come to the forefront of your mind naturally.