Meditation, in its most basic form, is the practice of learning how to pay attention. Meditation, when used correctly, allows you to slow down and observe the world without judgment.
If you suffer from generalized anxiety disorder (GAD), meditation can help you reduce worrying thoughts and achieve a sense of balance, calm, and focus. Meditation can provide a way to finally relax for the 6.8 million Americans who suffer from chronic daily anxiety.
As per the experts doing ABA therapy in New York, meditation cultivates self-awareness and it is particularly beneficial for individuals with autism.
Meditation, in its most basic form, is the practice of learning how to pay attention. Meditation, when used correctly, allows you to slow down and observe the world without judgment.
If you suffer from generalized anxiety disorder (GAD), meditation can help you reduce worrying thoughts and achieve a sense of balance, calm, and focus. Meditation can provide a way to finally relax for the 6.8 million Americans who suffer from chronic daily anxiety.
Many meditation techniques have their origins in Buddhist philosophy. When you think of meditation, you probably envision a room full of people sitting cross-legged and chanting the same word over and over. Transcendental meditation (TM) is a type of meditation that uses a simple mantra to help you enter a deep state of relaxation or a state of restful alertness. Because meditation reduces stress and fatigue, it is easy to see how it can help people with generalized anxiety disorder, who suffer from chronic anxiety and often insomnia.
Role of Mindfulness Meditation
Meditation and mindfulness are concepts that are very similar. While meditation typically entails attempting to enter a different state of consciousness, mindfulness entails becoming aware of one’s current location. In this sense, you could consider mindfulness to be a first step towards meditation. Both of these practices may be beneficial for reducing anxiety because they allow you to be aware and worry-free.
Meditation used in the treatment of anxiety disorders is usually mindfulness-based meditation. This type of meditation stems from the mindfulness movement founded by Jon Kabat-Zinn, the creator of the mindfulness-based stress reduction (MBSR) method.
The basic premise of mindfulness-based stress reduction is learning to detach from anxious thoughts. This is accomplished through the practice of awareness, identifying tension in the body, understanding your thought patterns, and learning how to deal with difficult emotions. MBSR is typically practiced with an instructor, but online courses, such as those provided by Palouse Mindfulness, are also available.
Meditation for Anxiety Disorder
If you suffer from generalized anxiety, practicing daily meditation may help you overcome your anxiety and reduce muscle tension. Accepting the world around you from a place of curious observation is the key to learning to practice meditation. If you’ve ever taken a yoga class, you’re already on your way to learning how to meditate. Follow these simple steps to begin meditating today.
- Place your feet flat on the floor and sit up straight in a chair.
- Begin to pay attention to your breathing. Don’t try to change your breathing pattern; simply observe your body as you inhale and exhale.
- You may feel compelled to shift your attention elsewhere. Resist the urge and keep your attention on your breathing.
- You may experience anxious thoughts. Recognise them, but then return your attention to your breathing.
- Continue to observe in silence and without judgment for about 10 minutes.
- Open your eyes and take note of how you are feeling. Simply observe rather than evaluate.
Benefits of Meditation for Anxiety Disorder
When you meditate, you may be able to clear away the information overload that accumulates throughout the day and contributes to your stress. Here are the benefits of meditation for anxiety disorder;
- Developing a fresh perspective on stressful situations
- Developing stress-management skills and increasing self-awareness
- Reducing negative emotions by focusing on the present
- Developing one’s imagination and creativity
- Increasing tolerance and patience
- Reduced resting heart rate
- Reduced resting blood pressure
- Enhancing Sleep Quality
Moreover, meditation may also be beneficial if you have a medical condition, particularly one that is exacerbated by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it is still too early to draw conclusions about meditation’s potential benefits. Keeping this in mind, some research suggests that meditation may aid in the management of symptoms associated with conditions such as:
- Anxiety
- Asthma
- Cancer
- Chronic pain
- Depression
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
The Final Words
Don’t let the thought of meditating “properly” add to your anxiety. You can attend special meditation centers or group classes led by trained instructors if you so desire. However, you can easily practice meditation on your own. You might also find apps to use.
You can also make meditation as formal or informal as you want, depending on your lifestyle and situation. Some people incorporate meditation into their daily lives. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.
For more info click here
