Meditation for Anxiety

With the growing popularity of meditation and its beneficial effects meditation can be performed by anyone anywhere and at anytime they like. There doesn't have to be a set time or place to meditate (although this can be good especially in the beginning when you're still getting the hang of it). And you certainly don't need to join a monastery or even an ashram to enjoy the benefits of meditation.

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If you want to learn to meditate there are many paths open to you, from learning on your own to reading meditation books to learning the correct meditation techniques from an experienced practitioner.

Most of these routes can be costly and depending on the book you get or the experience of the practitioner you might not get your full money's worth. Amongst the more costly practitioners you'll find centers for meditation that are at a more reasonable price as well. And although the simplest and most cost effective way is to just close your eyes where you are and concentrate on your breathing, to begin with this isn't always the best method as you might not be doing it properly thereby gaining no benefits from your meditation.

Whatever course you decide to take you should be prepared for the path that your meditation will take you through. Most things in life aren't simple and you probably know that by now, so if you want to meditate but suffer from anxiety or panic attacks then your mind is probably like a whirling dervish most of the time. And if you try to meditate when you're in this frame of mind it can become even more stressful and frustrating.

What do mean by that? Well, what most books or self-help meditation guides might not tell you is that the first time you close your eyes and start to meditate, your mind will take on a life of its own and will do anything but concentrate. You could be alone in a quiet little room with no distractions to sidetrack you but you'll still find your mind wandering down odd paths and byways that you didn't even know about!

So when you start meditating for the first time don't be disappointed or frustrated if you find yourself unable to concentrate. It took you a lifetime to get your mind into this state of perpetual disorder and it'll take more than two minutes with your eyes closed in a quiet place to bring it to heel.

It's always a good idea to start with a small, reasonable goal of about 2-3 minutes for your first few sessions of meditation and build up from there. Lay the groundwork as it were for you to be able to achieve a greater chance of success later on.

That's the first step - finding a proper place and time for you to meditate. Next you'll need to find a comfortable spot. I personally prefer the floor propped up against something like the couch, but you could try somewhere simpler like the sitting on the couch itself instead of on the floor or perhaps even leaning against your headboard of your bed with your feet outstretched. Note that I never once mentioned that you need to get yourself into an uncomfortable position like a Yogi does, it's just not realistic since you'll be concentrating more on your discomforts in this position than on your meditation. So like I said, I like the floor but only if it's not too cold and only if there's room for me to maneuver my legs into a comfortable position. Your comfort is the key here, but make sure you're not so comfortable that you'll fall asleep!

Die hard enthusiasts of meditation might look frowningly down upon this practice of meditation but remember that you're here to reap the benefits of meditation not to win their approval. And anything that gets in your way of successfully meditating is simply not going to cut it. So, now that we've gotten the place and the comfortable position (don't forget to switch off your phones or at least put them where you won't be disturbed), we can now begin to meditate. Some people prefer to have a meditation aid to help them and this can take the form of many things, from a lit candle to a soothing tape to the sound of continuously running water in the background.

For myself I only find these aids a distraction and dispense with them entirely. I'm now confident enough of my ability that all I need is a calm and quiet little oasis. If you find that any of these items works for you though I'd suggest using them.

Now that you're finally ready to begin, sit back comfortably and close your eyes. Place your hand on your stomach and feel your breathing. Your stomach should be rising up, and down. Up, and down. Inhale, Exhale. Inhale, Exhale

If you can manage it center your attention on the point just below your nose where your breath comes into your body and where your breath leaves your body. Inhale, Exhale

You can feel your mind wandering - don't worry, give it a loose leash and slowly bring it back to that one point. Inhale, Exhale. Inhale, Exhale

Continue with this until you feel you're ready to open your eyes. At that point just sit back and let the feelings of calm wash over you as you soak in all the positive energy flowing through your mind. You're now ready to face whatever problems the rest of the day will bring

To have a continuous positive response meditation should be continued over a period of time. Pretty soon without your even realizing it the time you set aside for your meditation will be one that you look forward to with great enthusiasm.

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