Harvard Encourages Mindfulness Meditation for Anxiety

Scientists show mindfulness based stress reduction techniques reduce anxiety disorder symptoms

A few years ago I wanted to take up meditation. I wanted to be one of those people who meditated. I longed for incense, moroccan pillows and internal peace. My mind was full of negativity, anxiety and a deep foreboding feeling. I needed meditation.

I found a meditation centre in my neighbourhood and I immediately knew I had to do it. I was excited and within a moment I decided to turn my life around for the better.

Mental and emotional peace is available to anyone, and if I can meditate, then anyone can meditate.

Studies have shown that meditation is effective in decreasing symptoms of generalized anxiety disorder and anxiety. It ultimately provides a tool to cope with stressful situations. I speak from experience, regardless of the situation, if you take a moment and breathe. In time your mind will then be brought back to your meditation exercises. This will remind you that meditation is there for you and will provide you with a sense of comfort.

Researchers at John Hopkins University in Baltimore posted positive findings claiming mindfulness meditation can help to combat anxiety. In today’s world we have internet at our fingertips, we can watch meditation videos on youtube, we can look up and join a meditation centre, we have the ability to do so much.

Anxiety can sometimes be debilitating and if we can practice something for just a few moments each day to ease our stress, then why not.

You can start at anytime, meditation and internal peace is yours.

External or Internal Focusing

This meditation technique can take place anywhere, generally in a relaxed seated position is best with legs crossed and arms resting on your legs. This technique allows you to focus on an object, either external or internal. This could be a picture, a sculpture, a water fountain would be nice, a sensation such as a breeze at the beach or the scent of incense. Internal focus can be practiced by focusing on your heartbeat, or your breathing. Focus meditation provides you with the tools to clear your mind.

1. Find a comfortable seated upright position. Keep your back straight, use a pillow or meditation block to sit on with your crossed legs relatively lower to your body, while your spine is straight. Be sure your legs are relaxed and your upper body is relaxed. Begin breathing and focus on each breath as you inhale and exhale.
2. Ideally you will already have a focus object chosen. At this time you will begin to allow your mind to simply focus on the experience and sensations of your focus object. This could include the sight, sound, physical sensation or smell that is present while focusing. Allow yourself to be taken away by these sensations and remember to breathe slowly and relatively deeply with each inhale and exhale.
3. As you’re focusing and slowing your thoughts, try and keep external thoughts away. Whenever something other than your focus object enters your mind bring yourself back to the sensations of your meditation practice. This is no doubt the difficult part, but with practice you will have an easier time managing your external thoughts. Be patient with external thoughts, remember the process is part of meditation. Just tell yourself patiently to return to your focus object.

Visualization

Mental imagery is also used to relieve stress. Mental vacations as described by ‘Anxiety Canada’ is basically just like a vacation for your mind. The idea is to visualize a place that is relaxing such as a secluded beach, or next to a river, or my preference would be in a forest surrounded by tall trees. This place you’re visualizing is always within you. It is another tool to use when confronted with stress, anxiety or just after a long day. To practice this technique you would be seated comfortably, close your eyes and imagine sensations, sounds and site. You would remain in this place for five minutes or as long as you like. Once you’re ready, slowly bring yourself back to the place you are.

The Pendulum

Dr. Bryan Robinson of Emeritus University of North Carolina discusses various meditation techniques. One of which is ideal for stress and anxiety; the pendulum. This is a practice in swinging back and forth between sensations within your body. You will close your eyes and focus on the part of your body that feels stress such as your stomach or your chest perhaps and then switch your attention to a part of your body that feels less stress. Stay focused on the relaxed areas of your body. Breathe for 10 seconds and then bring that relaxing sensation to other areas of your body in intervals of 10 seconds and then finally to your high stress area. This is where you will focus on bringing relaxation from other parts of your body to your key stress area.

This technique is ideal to practice and control anxiety. This can be done anywhere at anytime, you can simply focus on the pendulum of your body, bringing the positive sensations to the negative sensations, swinging back and forth until the stress has dissipated.

Breathing Meditation

One the most popular and easiest meditation techniques for anxiety is breathing. Focusing on each inhale and exhale.

Long exhale can be used when you’re in a stressful moment. Sometimes when we are anxious we start breathing rapidly. Slow our breathing by exhaling first and then taking a breath in, but exhaling longer. Repeat with the next exhale even longer. Keeping within a comfortable range this can be done for 5 to 7 minutes.

Abdominal breathing is done in a comfortable position laying or sitting. If laying down then have pillows beneath your head and knees. Focus on your breathing with one hand under your ribcage and the other on your heart. Pay attention to your breathing. The object is to have your stomach move more than your chest. This will take practice. Breathe in through your nose and out through your mouth and try using your abdominal muscles to exhale.

Meditation is for everyone, anyone, and in any chosen form. There are no age, race, religion or cultural background restrictions, it’s for those who choose to focus on mindfulness, self-awareness and quality of life. Focus is the key element of meditation, and for those who suffer from anxiety or stress then meditation can be a great gift, one that is yours to use.