Are you feeling overwhelmed because of stress? There are many remedies and coping mechanisms that can help you deal with anxiety. Meditation has been scientifically proven to reduce stress, depression, and other mental health issues.
If you’re struggling with stress and anxiety, meditation is a soothing practice that you can do from the comfort of your own home.
What is meditation?
Meditation is the practice of focusing on a single object or thought to become more fully aware and clear-minded. Meditation has been around for thousands of years and used by cultures around the world to achieve enlightenment, regulate emotions, and connect with nature.
There are many styles of meditation and it’s really an umbrella term for a variety of relaxation techniques. No matter what path you choose, meditation involves deep breathing, quieting your jumbled thoughts, and focusing your attention on one thing. You’ll more easily connect with your body and quiet your mind.
The benefits of meditation
Researchers are still looking into the far-reaching benefits of meditation. It’s been proven to effectively:
- lower resting heart rates
- improve concentration
- preserve the brain as it ages
- improve sleep quality
When it comes to stress, meditation is one of the most effective treatments for day-to-day stressors. It reduces negative thoughts and emotions. Meditation also increases your awareness of your own body and how emotions affect it. And it teaches you to let go of stressors and remove yourself from upsetting situations.
When you feel the effects of panic setting in, such as increased heart rate and racing thoughts, turning to meditation will quiet them and get your body out of the stress response cycle. This also lowers your cortisol levels, leading to decreased stress overall.
How to get started
Meditation is a very personal practice, so don’t worry about doing things the exact “right” way. Whatever works for you is best. To get into a daily practice, set aside time to do these four things.
Find a quiet place
For some, this might mean lying in bed or sitting on the couch. But if you have a favorite place in town or out in nature where you won’t be disturbed, try meditating there. Some people even take pleasure in meditating while walking.
Breathe deeply
Inhale through your nose, hold the breath for a few seconds, and exhale slowly through your mouth. This will lower your heart rate and calm you. Focus deeply on your breathing: what does your chest feel like as it expands? How does the cool air feel inside your nose? Listen to the sounds of your breath consciously moving through your body.
Relax each part of your body
This is called a “scan.” Start from the top of your head and work slowly down each inch. What do your muscle groups feel like? Concentrate on relaxing each individual part of your body as you keep breathing slowly. It’s okay if stray thoughts cross your mind—just refocus on your breathing.
Repeat a mantra
If it feels natural, find a word or phrase you can repeat aloud or in your mind. This could be an affirmation, a religious prayer, or something you want to manifest. Try to incorporate that phrase throughout your day, even after your meditation practice.
Tackling your anxiety
Meditation is an excellent tool you can use to help anxiety. But if you’re still struggling with extreme stress after trying soothing techniques, you might need to see a therapist. Meditation is especially useful alongside other methods like psychotherapy to deal with your anxiety more holistically.
To find out how to get to the root of your anxiety through therapy, please reach out to us.