Relaxing meditations are a great way to get rid of anxiety. Anxiety can feel like your mind is on lockdown, only focusing on what is making you anxious. Unfortunately, many of us suffer from anxiety, myself included. Certain types of exercise like meditation can be really beneficial to a racing mind. Anxiety, much like other forms of illnesses, can feel paralyzing. Sometimes the fear itself can feel like a totally separate illness. I hope this article can help someone out there, or help give you a few tips. Check out these 10 meditations!
There are many forms of meditation. One of the reasons why meditating is so beneficial to anxiety is because it forces your mind to focus on what is happening in the present. It forces you to slow down. One of my favorite techniques for calming anxiety is called mindfulness. Anxiety can be broken down and defined by fear, however, much of anxiety is about things that could happen or might happen or other things that could happen in the future. Anxiety is often about the future, and practicing mindfulness is an easy way to force yourself back into the present. One quick way to practice mindfulness is to identify 10 objects that are in the room. It could be something as small as a lampshade, the color of a curtain, or the pattern of a rug. Clinicians and other mental health professionals have recommended this as a helpful way to cease anxious thoughts.
2. Silent & Still
Mindfulness is not like an ab workout. There are no direct guidelines, but one of the best recommendations is to find a spot that you won’t be bothered. Lay down a yoga mat in your room, and put on some white noise on YouTube, and focus on your own mindset. One of the best ways to meditate is to close out any external stress or distractions. Blocking out the outside world (not literally) can be a great way to focus on what is in your immediate surroundings. Many people, like myself, don’t want to read a novel on self-help when they are feeling anxious, they want a pretty immediate fix.
3. Focus On Your Breathing
Focusing on your breathing is one of the best ways to relieve anxiety. Counting down from 10, breathing in through your nose and out through your mouth, is one of the most effective ways to calm and manage anxiety. I am someone who did not think this had much impact until I tried it. Focus on each breath, and each time you inhale, try to slow it down on your exhale. Anxiety can be tricky, but with efforts and techniques, it can be somewhat manageable.
Sit down and with your shoulders apart and comfortably open, and your back straight and still. Focusing on your posture is the first and foremost important step to maintaining a meditation type of clarity.
Another important aspect of meditation is by observing your thoughts. Keep things minimal, leave the analysis for later, (or not at all). Observing your thoughts is the first tool to use to keep your environment calm.
6. Get In Touch With Nature
Nature can be one of the easiest ways to calm your nerves. Surround yourself by the green trees around you, the ocean, a lake, or even just going outside. When and if the weather permits, practicing meditation outside can do wonders for you and your mental health. Relaxing meditations have a lot to do with your surroundings, as well.
Simple recognition to what and how you are feeling is one concrete way to ensure that your anxiety is heard, but not taking over. Connecting your mind and body is essential in the practice of meditation. Meditation can be something as simple as driving, occupying both the mind and body at the same time. You may have heard some people say, ‘I’m going for a drive to clear my head’, and there is some validity to that statement, I have found it to be true for myself as well.
Writing down your thoughts is one sure way to combat anxious thoughts and anxious thinking. Writing is a practice that ensures you are focusing on the present, and just as well, you are noting any unpleasant experiences that you may feel. While acknowledging them, it is important to not let them take over or have control over you. A lot of people may like to rip up or destroy the paper once they have written, for a greater sense of closure or satisfaction. I love to write, and the notepad app on my phone serves as a convenient purpose to jot down any of my feelings when I get inspired or the urge to write. Remind yourself that you are loved, and you have so many people in your life that are on your team. Anxiety can make you feel like you are alone in a room full of people, it is important to realize that is not the reality.
One of the best ways to relieve anxiety is by listening to music. Music can help distract your mind effectively, and it is an upbeat and natural way to curve an anxious mind. Not to mention, you can listen to music anywhere! Well, just about.
Exercising can be a form of meditation. Something light, easy, and manageable is a great way to curve anxiety, and allow yourself to be in the moment. I personally have encountered so many different times of feeling overwhelmed or anxious, and so many of those experiences have been calmed or soothed with running. Running may not be everyone’s favorite pastime, but it can be profoundly helpful.
Many of us are excited to learn new ways to combat our anxiety. We may use other tools and techniques to feel better, but meditation may not cross our minds. I hope this article helped give you some insight, what tip was your favorite? Comment below! Thank you so much everyone for reading!
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Senior at UMass Dartmouth with a minor in communications, writing has always been a part of me. I believe writing is a powerful form of self-expression, and I couldn't have found an internship more aligned with my goals to pursue a career in this field.