How to Meditate for Anxiety


Stressful events can often produce short-term anxiety for most people. This is commonly manifested in fear which can often disappear after the incident. People who experience fear are normal occurrence particularly when facing actual threats or the need to flee or fight. However, for most people in the U.S. having generalized anxiety disorders, they experience anxiety in a much debilitating condition. Thus, it can limit their daily activities under chronic anxiety.

Meditation Can Help

Basically, racing thoughts can be an aspect of anxiety that simply won’t go away that easily. In this part, meditation can help as it can quiet the mind that has become overactive. This can help to stray away fearful thoughts and instead you can begin to identify using the silence that exists in each mental action. Thus, practicing regularly will enable you to become focused in which you can simply avoid being detached from that position. If ever an outside force should trigger you from staying in that position, the meditation that you have practiced regularly can help you return at your own center.

Steps in Meditating

1. Choosing a Mantra.
This is something that you should silently repeat during your meditation. A word or phrase can be used so that you can put your attention on it rather than your own thoughts.

2. Finding a Place to Sit Comfortably.
Select a quiet location that you can sit without being bothered by anything. You don’t need to sit in a cross-legged position on the floor but if it makes you comfy, you can do so with pleasure. A sofa, chair, or floor can be used with your back against the wall.

3. Close Your Eyes and Take Some Deep Breaths.
These are considered cleansing breaths in which you can slowly do through your nose and exhaling through your mouth. After a number of these, you can take normal breaths through the nose as you gently close your lips.

4. Repeat the Mantra to Yourself.
After having a mantra that you can use for your meditation, try to repeat it silently to yourself without moving the lips or tongue. This should be done in a gentle, relaxed, and soft way. This doesn’t need to correlate to your own breathing. Remember that the repetition should be in an almost effortless timing.

5. Don’t Stop Your Thoughts.
Continuing with the process can help you drift away from your mantra. It is only natural for your mind to wander around, so don’t try to stop or empty your mind. If you feel that you have drifted from your mantra because of other thoughts or distractions, just return to repeat it silently.

6. Stop Repeating Your Mantra.
After 20-30 minutes have passed, you can stop repeating your mantra but continue sitting with eyes closed. After doing so, you can spend a few minutes to relax with eyes closed before you resume any of your previous activities. A timer can be used but set it up using a very gentle or low-volume sound.

When practiced daily, the benefits of meditation can be achieved greatly. This can be done in the morning when you rise and do it again at the day’s end, which you can preferably do before dinnertime.

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