5 Meditation Techniques That Soothe Anxiety
Every generation probably feels they face challenges unlike any before them. Today, however, we are navigating a truly unique shift: the digital age. Our daily lives are saturated with constant notifications, nonstop updates, and an overwhelming flow of information.
Unsurprisingly, anxiety has become the most common mental health issue and one of the main reasons people seek medical help.
In trying to cope, it can be tempting to turn to more technology as a solution. Yet sometimes the most powerful antidote lies in something simple and timeless, something that sits on the opposite end of the spectrum from a plugged-in life. That practice is meditation.
What Is Meditation?
Imagine a calm practice that can help still your mind. Sounds great, right? Well, this is a workable definition for meditation, but of course, it’s easier said than done. Overstimulation rules the day, so it can take some time and patience to get to a point where you can feel rooted in the present moment. But it's worth it!
Some people meditate using breathing exercises. Others prefer mantras. The key is to find what works for you. As much as you try to not have thoughts, they will appear. Meditation guides you to notice them without reacting. This is a proven path toward reducing anxious thinking patterns.
Does This Sound Woo-Woo?
Keep in mind that meditation has been studied for its anxiety-reduction properties, and the results are in. Using markers like heart rate, blood pressure, sleep patterns, and cortisol levels, we can see how a commitment to meditation is a commitment toward a calmer life.
People who took up meditation of any kind for eight weeks showed results like decreases in anxiety symptoms, job stress, and general stress, along with a greater ability to handle stress. Here’s a sampling of what you can expect more of:
Healthy sleep patterns
Self-awareness
Positive self-image
Attention span
Memory
Less desire to use devices
Levels of compassion and empathy
In other words, anxiety is not permanent and does not always require medication. You can address modern-age issues with some very ancient techniques.
5 Meditation Techniques That Soothe Anxiety
1. Focus on Your Breath
You can look up some very specific breathing patterns, like box breathing or the 4-7-8 technique. Just as effectively, you can simply aim your attention on every inhale and every exhale. Some folks count breaths or the length of each breath.
Again, the goal is to find the method that works best for you. Try out a few and see which one you like.
2. Guided Meditations
This can be ideal for beginners. An app or video allows you to not overthink about whether you’re doing it “right.” Just follow the gentle directions.
3. Body Scan
If you prefer to be more participatory, a body scan might be your best choice. Bring your attention to different parts of your body. Notice what you feel and see if you can tighten that area and release it before moving on.
4. Grounding
As you breathe, grounding techniques can help you stay present. A common starting point involves you identifying objects within your line of sight that you can see, touch, hear, feel, taste, and smell.
5. Loving-Kindness Meditation
After you’ve focused some attention on your breathing, start by aiming as much love and compassion as you can to yourself. Then, expand it to others. This could look like saying to yourself, "May I be happy," or, "May I be safe." Then, shifting it to "May you be happy," and so on.
This can be particularly helpful when you include individuals you struggle with, and you include yourself.
Getting Started
If anxiety is the issue, you’ll want to speak to someone. An anxiety therapist can be the one to introduce you to the benefits of meditation. To learn more, I invite you to reach out.
