If you struggle with anxiety meditation can help to reduce worrying thoughts and bring about a feeling of balance, calm and focus.
Anxiety is our bodies way of saying “I’m experiencing to much stress all at once”. When that feeling doesn’t go away that’s a good time to get some help. Meditation can help soften feelings of anxiousness, reduce stress and calm panic attacks.
"Meditation when done on a regular basis gets the best results, but this is not totally necessary and people do fine when practicing meditation as and when possible. I certainly find that regular meditation is useful and would encourage other people to do it."
Give it a bash!
Sit in a comfortable position with your head, neck, and chest aligned. Sitting on a cushion or chair is fine and I would recommend that until you feel comfortable with the position to begin with. Take two or three big, slow deep breaths and close your eyes.
Focus on your breath going in and your breath going out. Try to focus on “big belly breathing” and not breathing from the chest. Focus on the movement of the belly going in, and the belly going out. Or the feeling of air passing through the tip of your nostrils. Focus on the air passing through the nostrils as it goes in and as it goes out. Use whatever technique you find easiest to do, choose one and focus on it. Either the rising and falling of the belly or the air passing through the tip of the nostrils and stay with it for a period of at least 10 minutes.
As you begin to meditate one thing guaranteed is that your mind will begin to wonder, and you will experience all kinds of thoughts. Don’t fight these thoughts aggressively or get irritant, simply let them go and get back to focusing your attention on your breath.
Don’t try to fight your thoughts or push them away, don’t feel guilty for thinking them, they are just thoughts. Simply focus your attention back to your breathing. Breathing in, breathing out and bring your mind back to its main objective of meditation. If your breathing speeds up or slows down just notice it, don’t make an effort to change it just notice it, you are simply remaining aware. Any smells, sounds or sensations just let them come in and then let them go. Then bring your awareness back to either the belly raising up and falling down or the air going in and out the tip of the nostrils.
There is nothing more to think about now than breathing in and breathing out or belly rising and falling. No time spent meditating is a waste, every minute is a win. Set a timer for 10 minutes so you don’t get distracted and just go for it. Some people take longer to connect than other but like anything consistency is the key.