How To Use Meditation For Anxiety & Stress Relief
Meditation is a great method to help clear your mind and reduce your overall stress levels. Here’s how you can use meditation for anxiety and stress.
If you are feeling more anxious you are not alone. Almost 40% of Americans reported they were more anxious now than a year ago.
In addition, 40 million adults in the United States suffer from an anxiety disorder. Whether your stress and anxiety is clinical or situational there are a number of ways to treat the problem.
While a doctor’s care is often needed, meditation for anxiety offers a great remedy. Doctors prescribe meditation more often now than ever before because it works.
But if you are new to meditation or feel intimidated by the practice it might seem overwhelming. And nothing sets off more stress and anxiety like feeling overwhelmed!
Don’t worry. You can start today. Here’s how to begin:
1. Start Small
Maybe all of us watch too many movies. Or maybe we just set unrealistic expectations for ourselves.
But so many people who could benefit from meditation for anxiety never get very far because they try and become advanced masters on day one.
Meditation is like any other practice. It helps to start small.
Rather than go for not meditating at all to tackling a 20-minute meditation twice a day, it is better to set realistic goals at first.
How about a 30-second meditation to start? If you haven’t ever meditated before, the practice of even counting backwards from 10 to 1 can be helpful.
Don’t overwhelm yourself. Begin with shorter sessions to try meditation.
2. Set Aside Preconceived Notions
If you are expecting to close your eyes and enter nothingness, think again. Meditation may not include a blank mind or even bliss during your practice.
However, even if you sit still and quiet and focus on your breathing you will be getting the benefits of meditation.
It pays to not set unrealistic goals. In meditation, expectation can often lead to disenchantment.
Rather, if you begin to meditate and start to think of things try not to judge yourself too harshly. Instead, label the thought and let it go.
Many people who meditate frequently admit that having thoughts during meditation is common. The more you fight them, the more they persist.
Take a breath and focus on sitting instead.
3. Take a Break from the World
Many of us spend a lot of time worrying and planning in our daily lives. If nothing else, setting some time aside for meditation allows each of us a valuable lesson:
The world tends to do just fine on its own for those minutes we take a time out and meditate.
Taking a break from the world to meditate might include finding a quiet spot where you can be undisturbed for a while. You may want to turn off your phone and shut turn off the television as well.
For beginners, these practices may seem difficult at first. But setting aside the outside world helps when using meditation for stress relief.
4. Breathe
Breath is one of the greatest gifts we each have. Meditation helps us to appreciate the life-giving gift of breath.
Beginners in meditation often find a sense of calm in just sitting still, closing their eyes, and focusing on their breath. When thoughts creep in you can return to focusing on the sensation of breath coming in through your nostrils.
Breathing naturally rather than straining also helps achieve a sense of calm. As you focus on your breath it is likely you will achieve a sense of gratitude as well as a different level of peace.
Rather than focus on bills, work, and stress, just returning to the breath is a valuable tool for easing stress.
5. Sit
In the movies, meditation masters often sit in the lotus position and chant a mantra. You do not need to enact any special seating in order to meditate.
A comfortable chair may be your best bet. Some people sit on the floor, or on a yoga mat, as it makes them feel more grounded and connected.
In every case, trying to remain still for a period of time will help achieve a greater level of calm.
If you are worried about losing track of time, set a timer. A digital timer or the alarm on your phone is a good way to set meditation goals.
But if you do use your phone, set it to silent mode so you won’t be disturbed.
6. Repeat A Phrase or Mantra
Some people find that repeating a phrase over and over helps achieve a deeper sense of calm.
This can be as simple as repeating the word “love” or “calm” to yourself. You may try and breathe in “calm” and breathe out “stress.”
There are many variations. You can also pursue online classes and download meditation apps for more ideas on meditation.
7. Couple Your Practice With Essential Oils
For many people, there is more to meditation for stress than a regular practice. They like to set the best environment with the right sounds and seclusion to enter a sacred meditative space.
But don’t forget the power of soothing aromas when practicing meditation for stress and anxiety. By coupling your regular meditation practice with essential oils and aromatherapy you may enter a greater stage of calm.
Whether you anoint yourself or use a mist for the essential oil therapy, the effect is helpful for meditation.
Learning more about the best essential oils for meditation will also give you a wide range of options for creating a mood. Depending on your needs, different scents can greatly enhance your practice.
The Best Essential Oils For Meditation for Anxiety
Individuals who prefer natural remedies for relieving stress and anxiety have a wide range of options when it comes to treatment. You don’t have to turn to medications with addictive qualities and serious side effects as your first option.
Many people don’t realize meditation for anxiety is a proven way to treat your symptoms. And with doctors warning that anti-anxiety medications could become the next opioid crisis, there has never been a better time to explore your options.
Regular meditation with essential oils is effective and powerful at treating stress and anxiety. And Soothing Lotus offers superior aromatherapy products to help you get the most from meditation.
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