6 types of meditation that help with anxiety
Many people who practice meditation often find that it helps them change their life and find peace within themselves. Scientists even agree with this claim. It reduces stress and improves your physical wellbeing it is also a great exercise for the brain.
There are many different types of meditation which one is best? Where do I start? How quickly will I get results? First, let us talk about a few different types of meditation. Chakra meditation, Kundalini meditation, and Zen meditation, all are types of focus meditation. This helps with focusing skills. With this type of meditation, you focus all your attention on one single point. Your breath, a flame some focus on a bell. Focus meditation seems simple however can be challenging for beginners. If your mind wanders during your session gently guide it back to the focus point. With each session, you will improve your focus skills.
Mindfulness meditation is another type of meditation. Find a place where you will not be distracted. You may want to set some type of timer otherwise you may find your mind wandering as to how long should you or have you been meditating. Take a seat and focus on your breath and when your attention wanders return it. Follow your breath focus on it as it goes out and as it goes in. When your mind wanders return it to your breath. Draw your attention to the physical sensation of your breathing the air moving through your mouth or nose, your belly rising and falling. That is it! That is a mindfulness meditation practice. It is often referred to as simple however not necessarily easy! The work is to just keep doing it. Results will come.
Dr. Elizabeth Hoge, a psychiatrist at the center for anxiety and traumatic stress disorders at Massachusetts General Hospital and an assistant professor of psychiatry at Harvard Medical School, says that mindfulness meditation makes perfect sense for treating anxiety. “People with anxiety have a problem dealing with distracting thoughts that have too much power,” she explains. “They can’t distinguish between a problem-solving thought and a nagging worry that has no benefit.”
“If you have unproductive worries,” says Dr. Hoge, you can train yourself to experience those thoughts completely differently. “You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I have been here before. But it’s just that—a thought, and not a part of my core self,’” says Dr. Hoge.
One of her studies found that a mindfulness-based stress reduction program helped quell anxiety symptoms in people with generalized anxiety disorder, a condition marked by hard-to-control worries, poor sleep, and irritability. People in the control group—who also improved, but not as much as those in the meditation group—were taught general stress management techniques. All the participants received similar amounts of time, attention, and group interaction.
Another type of meditation is Mantra meditation. Mantra meditation has become increasingly more popular over the years. This practice consists of chanting mantras (A repetitive sound or phrase or word) and meditating it has a different purpose for each person. It can be chanted loudly or repeated quietly. Whichever you prefer. You can pick one phrase or sentence to focus your attention on and repeat it many times to shift your energies and anxieties. Mantra meditation requires consistent practice. It is simple and can bring about desired positive changes in your life. It is typically practiced in a seated position with your eyes closed, however can be practiced anytime, or place you feel comfortable doing so. Chanting a mantra is a great way to develop your focus and a strong sense of awareness.
For this type of meditation, it must be quiet so you can succumb to the silence around you. In your mind formulate a question or a prayer, be still and listen for the answer to come within. Not only is this type of meditation relaxing it can also be very insightful.
Do you have trouble sitting still? Are you more action-oriented? Movement meditation pulls your focus away from an external sound or thought. Your focus is on your body and you become more aware of each breath and muscle. This for some can calm anxiety by shifting your thoughts into movements. Yoga is the most well-known movement meditation. Another One is called Empatharian. It focuses on peacebuilding. You can also try tai chi or gentle walking or other gentle movements to clear your mind.
Guided meditation is where you are guided by a narrator or teacher on a journey to bring about a specific outcome. Such as relief of stress or anxieties. You are first guided through a relaxation process for your mind and body to reach a meditative state. Then the journey begins with a specific goal in mind for the outcome. The brain does not distinguish between an imagined event and a real one the experience you have with a guided meditation is just like having a real experience. This has an amazing effect on your life due to the way the brain works. I have found this to be the most effective way for me to meditate. It has helped me in my Religious trauma recovery with anxiety and we will talk about how meditation can help you as well.