Meditation for Anxiety (ie, anxious feelings)
As Mandy detailed in the previous post, modern human beings are, for a variety of reasons, experiencing increased levels of anxiety.* As we deeply feel its effects, we are more frequently discussing anxiety, and how to best address it- we want viable solutions to this issue (although, as Mandy describes, many believe anxiety cannot truly be eradicated, but only managed).
Our anxious feelings are sending us a protective message: something is off kilter, and needs to be adjusted. Anxiety exists to highlight its causes, and anxious feelings don’t go away until the unconscious motivations behind them are resolved. We can’t be in growth mode and protection mode at the same time, and if we try to remain in this contradictory space, our well being will be compromised. Patterns of reactivity to uncomfortable feelings can create further mental and emotional distress, which may eventually cause us physical harm.
Yet, if we can listen to anxiety’s message without judgment, negotiation or analysis, we can begin to understand the subconscious underpinnings of our anxiety. By hearing the message that anxiety is trying to communicate, we enable ourselves to erase anxiety from our day to day existence.
OK, so how do we actually do this? Accepting information without analysis is, for most of us, hugely challenging. If you see the value of receiving information without actively assessing it, but struggle to practice this, meditation might be worth a deeper look.
Meditation for anxiety can help us listen to what our anxiety is trying to tell us, enabling us to sit with difficult feelings without scrutinizing them, and to observe the present without judgment. Rather than fighting our anxious feelings and thereby expending needless mental energy, meditation for anxiety can create space to understand and learn from our anxiety.
Research has demonstrated that regular meditation practice can reprogram neural pathways in our brains, enhancing our ability to regulate our emotions. This essentially means that meditation can train our minds to be less anxiety-prone over time, reducing the negative thought patterns that enhance and reinforce anxiety. That’s incredibly powerful stuff!
Meditation techniques abound: a simple Google search will uncover myriad meditation forms and approaches, which can be overwhelming. Meditation for anxiety specifically is typically rooted in the mindfulness-based stress reduction (MBSR) method created by Jon Kabat-Zinn. This evidence-based practice follows an eight session, instructor led format, although free, self-guided courses can be found online.
If you, like many others, suspect that involving your mobile device of choice could help you commit to a regular meditation practice, meditation apps are widely available. Many popular meditation/mindfulness apps offer a free “starter pack” and then move to a subscription model, but may help establish a routine before you feel the need to shell out monthly fees.
Headspace, which offers initial guidance at no cost, is one compelling option: numerous guided sessions of varying lengths provide a structured yet accessible starting point.
Calm offers another well-rated app comprising over 100 guided meditations, which is also free to download before eventually requiring a monthly use fee.
The Insight Timer app, however, offers a completely free library of meditation offerings, and its founders claim that while other (paid) meditation apps may boast more overall downloads, users spend 3x more time using Insight Timer than its competitors.
However, you don’t need external sources to begin absorbing the anxiety combating benefits of meditation; there is a generally agreed upon sequence of steps to follow when meditating. Most important is that you commit to a daily, or near daily, practice, and stick with it. Meditation can feel very awkward at first but will become more natural in time. Eliminate distractions, and get physically comfortable (either sitting or lying down is fine). Breathe slowly and deeply. Your mind will wander, and when it does, acknowledge your thoughts, but refocus your mind by bringing your attention back to your breathing. Continue for as long as you want (most experts advise at least five minutes, moving up to as long as a thirty minute session if that feels good to you), and then observe how you feel. Repeat!
Meditation takes practice, but has been shown to help anxious humans sit with their feelings and reduce anxiety’s impact on their lives.
*For purposes of this post, we are discussing “little a” anxiety-serious anxiety disorders should be addressed by a medical professional
Author: Leah Wyatt