I didn’t gain anything with meditation, but I lost the feelings of fear, anxiety, sadness and the fear of death. What is left is pure bliss
Life is stressful. Whether you are rich or poor, old or young, male or female, you will experience anxiety many times in your lifetime. Thankfully, there are many ways to deal with it, and the most effective one is meditation.
There are different meditations for different purposes. In this article; we are going to talk about the best types of meditation for anxiety.
These specific types of meditation are perfect ways to take time out and give yourself space to recharge and naturally deal with anxiety.
Meditation is simple, and it only takes a few minutes off your daily time. It is a concept that has been around for centuries and is deep relaxation for both mind and soul.
By taking a few minutes every day, you will be able to generate a real sense of tranquility and calmness; and ultimately eliminate anxiety.
Meditation for anxiety can come in handy during busy, stressful times, as it will enable you to disentangle and get rid of all those topsy-turvy feelings and thoughts that are encapsulating your mind.
The best thing about meditation is that anyone can practice it, even if you have the busiest schedule. You can practice meditation in your when you wake up, in your office, while waiting in line, or when out for a walk.
Best Types of Meditation for Anxiety
There are many types of meditations for curing anxiety. Most traditional types of meditation provide natural relief. And while most can help you with anxiety, exercises vary from one technique to another.
Here are the best meditations for anxiety.
1. Breathing Meditations for Anxiety
Breathing meditation is the most common and best type of meditation for anxiety. The techniques involved are very simple and effective, and in the end, your mind will calm down and you will receive inner peace. They usually have a similar effect as a breath of fresh air when you are depressed.
So how does it work?
If you are feeling stressed, just take ten minutes and focus on your breathing. By doing this, you will feel relaxed and will quickly relieve the symptoms of anxiety.
Breathing meditation can also help you reset your breathing pattern.
There are several types of breathing meditation, as discussed below.
For example, measured breathing. To perform measured breathing meditation, use the following steps;
- Sit or stand comfortably
- Relax your hands and knees and then drop your shoulder as you count to four
- Breath deep and let the air feel your stomach
- Hold the breath in for a few seconds
- Slowly release the air through your nose
This type of breathing meditation requires the utmost focus of your mind on your breathing. If you manage this, you start humming, and that is when you know you are doing it right. Follow these steps to do this exercise:
- Find a calm place and sit or stand. Relax your jaw, shoulder, and knees
- Cover your ears with your thumbs and your eyes with your fingers.
- Take a deep breath
- Concentrate on the sound of humming, and allow this sound to be the only thing you can hear. This way, you are meditating on the humming sound.
- Release your breath slowly
- Repeat the process ten times.
Alternative Nostril Breathing
Alternative nostril breathing is another effective option for anxiety meditation. The difference from the rest is that the breathing cycle is through one nostril and out through another.
As a result, rhythmic breathing is created that is very relaxing. Here is how to do it:
- Using one hand, close one of your nostrils and breathe in through the open nostril
- Close the nostril you used to breathe in with, and open the one that was closed.
- Exhale through the second nostril, and breathe in through it before closing and interchanging.
- Continue to you feel more relaxed, 3 minutes is the goal to aim for.
Buddhism Meditation for Anxiety
There are many types of Buddhist meditation for anxiety. Perhaps the most common one is the Smiling Buddha.
Smiling Buddha involves creating happiness, and it is best for people who don’t have much experience with meditation. For that reason, it is very easy to exercise.
It includes a mix of mudras (positioning of the hand) and mantras (repeated words), to create deep relaxation and peace of mind.
Visualization Meditation for anxiety
This type of meditation works on the premise that when you think happy thoughts you become happy. And when you think anxious thoughts, you become anxious. You can control what is in your mind to expel the anxious thoughts, and visualization of anxiety is the best way to deal with the symptoms.
This type of meditation is among the most advanced cures for anxiety as it requires you use your imagination.
Visualization is simply imagining particular things to produce specific results.
To perform this type of meditation, use the following steps:
- Find a quiet place and sit in a relaxing posture
- Take deep breaths, preferably ten
- Imagine you are on a beach
- See the turquoise water washing up in front of you
- Hear the gentle rustle of the ocean waves
- Feel the revitalizing air on your face and skin
- Feel the sand in your feet
- Smell the refreshing air
- Imagine casting out sad and negative thoughts into the blue waters of the ocean
- Watch as the thoughts disappear into the waters
- Enjoy the surroundings and visualize what relax you or makes you happy
This could be the best anxiety meditation for kinesthetic individuals. Long walks are relaxing and change your mood from feeling down to happy.
Taking a walk is like escaping from what is troubling you. Moreover, studies have found that walking helps assuage the symptoms of anxiety.
However, even more, effective is Zen walking. This involves walking up and down a track while meditating on the walking movement. The fresh air you get is important for relieving anxiety, as it clears your mind and makes you relax.
Body Scan for anxiety and fear
This meditation focuses on curbing the physical symptoms of anxiety. It achieves this by passing mindfulness around the body.
Most people usually panic when they feel the symptoms of anxiety kicking in. but by controlling those feelings in the first place, you will be on track to winning the battle.
Body scan meditation allows you to recognize the initial stages of a forthcoming panic attack, then you can take steps to eliminate those symptoms before they aggravate.
Meditation can help you cut-off the symptoms of anxiety. However, there is a common mistake people usually make when they use meditation for anxiety. They expect instant results. With meditation, you want to gently and it will gradually reduce the symptoms of anxiety. Meditation practice differs from one person to another, and what works for me may not work for you. So do things according to your body needs. Listen to your body when practicing meditation, and let it guide you. This way, you will see results in no time.