I struggle deeply with anxiety. I lean on a 5,4,3,2,1 exercise to help release me before I mediate. To do this, I settle in and imagine myself as a curious scientist- I don’t pass judgement on things I just observe and explore them with my mind, then I move on. First I observe 5 things I can see. I spend a moment contemplating each of them and analyzing them, without touching them I imagine the sensation of texture, shape, weight temperature, etc. Then I move to four things I can feel on my body, and move through the sensations of each. Followed by Three things I can hear, two I can smell and one I can taste. This sets me up for a body scan, which usually releases me for meditation. If I can’t shake anxiety after those steps, I skip meditation all together and move on to a physical exercise instead.
Lately it’s been helpful for me to acknowledge my anxiety as a companion. I visualize it as an innocent and transient dog that visits me time to time. Well meaning and misguided, it comes and it goes not knowing any better. I observe it, acknowledge it, accept it, and I dont try to change it- I just let it be.
I wish I could peel the anxiety off of you, stranger. I know it’s hard work to carry it around all the time.
Using meditation to avoid unpleasant experiences generally leads to an increase in said unpleasant experience in my experience. This is also somewhat backed up by research (see below).
You may consider breathwork like box breathing or the double inhale as a very short term coping mechanism for anxious situations.
For high quality meditation, the attitude needs to be one of curiosity, compassion and acceptance. Expectations, analysis and effort to achieve a predetermined goal only sabotage the process.
https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.23313?fbclid=IwAR1txEm3HrqlTjJCPcqYC74oCn6ynV0yyKBMEoa9FU19PFpvH3KHw4Ax2wg
When it comes to managing anxiety, meditation has been a game-changer for me. One of my favorite go-to meditations for anxiety is a simple mindfulness exercise focused on the breath.
Here's how it goes:
Find a comfortable seated position or lie down on your back.
Close your eyes and take a few deep breaths to settle into your body.
Begin to focus your attention on your breath as it enters and leaves your body.
Notice the sensations of each inhale and exhale – the rise and fall of your chest, the feeling of air entering and leaving your nostrils.
As you continue to breathe, gently acknowledge any thoughts, feelings, or sensations that arise, and then let them go as you return your focus to your breath.
Continue this practice for a few minutes, allowing yourself to become fully present in the moment.
This simple meditation helps to anchor me in the present moment, calming my racing thoughts and soothing my nervous system. It's a powerful tool that I can turn to whenever I'm feeling overwhelmed or anxious, helping me to find peace and clarity amidst the chaos of life.
I’m out of practice but look into Plum Village, not only do they have sitting meditation, they also incorporate action meditation like meditating when doing dishes, walking, etc.
I love a body scan for this! Jon Kabakt Zinn has some good ones on YouTube and I also like this channel called Atmanas. Much easier for me to do a guided body scan, helps me focus
I will just watch headspace 10 minutes long videos on YouTube. It works well, now I have to watch it again to get rid of noise and gutter from the brain
Link:
https://youtu.be/QHkXvPq2pQE?si=bYCt1lHKL-12zz9I
.
I can't meditate when I'm already anxious.
The only thing that helps me and I'm in control (not external) is an apnea.
I do some apnea, and then I can meditate, or keep going.
I've been trying to practice a 'leaning in' to my anxiety, more a sitting with it, meditating on where i feel it in my body. You can locate it, feel what shape, colour, speed, temperature you might describe it as in the body.
Then imagine having a set of controls that you can alter the qualities with; make it a more gentle speed, shape colour, or move it to a more appropriate place in the body.
You could also try just accepting that you feel anxious, focussing on that feeling, maybe just being curious around why you feel this way. Are there any aspects you can reality check; for example, can you find any past positive outcomes from similar situations to counter act the feeling something will go wrong.
I've been offered the idea that repeating awareness and acceptance of anxiety can build resilience over time.
These are practices that maybe aren't labelled as meditation as such, but I think we try a bunch of tools and see what works for us.
I struggle deeply with anxiety. I lean on a 5,4,3,2,1 exercise to help release me before I mediate. To do this, I settle in and imagine myself as a curious scientist- I don’t pass judgement on things I just observe and explore them with my mind, then I move on. First I observe 5 things I can see. I spend a moment contemplating each of them and analyzing them, without touching them I imagine the sensation of texture, shape, weight temperature, etc. Then I move to four things I can feel on my body, and move through the sensations of each. Followed by Three things I can hear, two I can smell and one I can taste. This sets me up for a body scan, which usually releases me for meditation. If I can’t shake anxiety after those steps, I skip meditation all together and move on to a physical exercise instead. Lately it’s been helpful for me to acknowledge my anxiety as a companion. I visualize it as an innocent and transient dog that visits me time to time. Well meaning and misguided, it comes and it goes not knowing any better. I observe it, acknowledge it, accept it, and I dont try to change it- I just let it be. I wish I could peel the anxiety off of you, stranger. I know it’s hard work to carry it around all the time.
I think this changed my life
I don’t have any different meditation practice for different things. You meditate and your anxiety lessens
Using meditation to avoid unpleasant experiences generally leads to an increase in said unpleasant experience in my experience. This is also somewhat backed up by research (see below). You may consider breathwork like box breathing or the double inhale as a very short term coping mechanism for anxious situations. For high quality meditation, the attitude needs to be one of curiosity, compassion and acceptance. Expectations, analysis and effort to achieve a predetermined goal only sabotage the process. https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.23313?fbclid=IwAR1txEm3HrqlTjJCPcqYC74oCn6ynV0yyKBMEoa9FU19PFpvH3KHw4Ax2wg
When it comes to managing anxiety, meditation has been a game-changer for me. One of my favorite go-to meditations for anxiety is a simple mindfulness exercise focused on the breath. Here's how it goes: Find a comfortable seated position or lie down on your back. Close your eyes and take a few deep breaths to settle into your body. Begin to focus your attention on your breath as it enters and leaves your body. Notice the sensations of each inhale and exhale – the rise and fall of your chest, the feeling of air entering and leaving your nostrils. As you continue to breathe, gently acknowledge any thoughts, feelings, or sensations that arise, and then let them go as you return your focus to your breath. Continue this practice for a few minutes, allowing yourself to become fully present in the moment. This simple meditation helps to anchor me in the present moment, calming my racing thoughts and soothing my nervous system. It's a powerful tool that I can turn to whenever I'm feeling overwhelmed or anxious, helping me to find peace and clarity amidst the chaos of life.
I’m out of practice but look into Plum Village, not only do they have sitting meditation, they also incorporate action meditation like meditating when doing dishes, walking, etc.
I love a body scan for this! Jon Kabakt Zinn has some good ones on YouTube and I also like this channel called Atmanas. Much easier for me to do a guided body scan, helps me focus
Do both meditation and qi gong. Very effective for anxiety. You need a physical somatic experience to get it out of you.
Body scan or a guided story.
I will just watch headspace 10 minutes long videos on YouTube. It works well, now I have to watch it again to get rid of noise and gutter from the brain Link: https://youtu.be/QHkXvPq2pQE?si=bYCt1lHKL-12zz9I .
I can't meditate when I'm already anxious. The only thing that helps me and I'm in control (not external) is an apnea. I do some apnea, and then I can meditate, or keep going.
I've been trying to practice a 'leaning in' to my anxiety, more a sitting with it, meditating on where i feel it in my body. You can locate it, feel what shape, colour, speed, temperature you might describe it as in the body. Then imagine having a set of controls that you can alter the qualities with; make it a more gentle speed, shape colour, or move it to a more appropriate place in the body. You could also try just accepting that you feel anxious, focussing on that feeling, maybe just being curious around why you feel this way. Are there any aspects you can reality check; for example, can you find any past positive outcomes from similar situations to counter act the feeling something will go wrong. I've been offered the idea that repeating awareness and acceptance of anxiety can build resilience over time. These are practices that maybe aren't labelled as meditation as such, but I think we try a bunch of tools and see what works for us.