Mindfulness meditation has become one of the most recommended treatments for anxiety disorders due to its nature of helping people transform their thought processes on their own. Today’s therapist that is treating anxiety disorder will likely use mindfulness meditation as it has consistently proven to be effective in the treatment of social anxiety disorder.
Mindfulness meditation is so successful in the treatment of social anxiety as it allows an individual to observe troubling thought processes while enabling them to let these thought processes simply pass through their mind without emotional distress.
When an individual is meditating, their judgment becomes suspended and so they do not view these thoughts as either good or bad. Mindfulness meditation simply allows the individual to make a realistic assessment of the situations and individuals that make people experience anxiety.
Mindfulness Meditation and Anxiety
Very often, anxiety disorders are the result of painful experiences or past memories. Mindfulness meditation works to help an individual break the thought patterns from the past and from previous painful experiences. By doing so, it allows the individual to focus more fully and much more objectively on things happening in their present-day life.
In mindfulness meditation, an individual simply allows these harmful and negative fears and thoughts to just pass by. This contrasts much differently than how an individual functions in their everyday life when these negative fears and thought processes are used to fuel negative behavior patterns and excess fear.
Mindfulness meditation works so well with a social anxiety disorder because it teaches the individual that these negative thought patterns are simply temporary moments or pulses in our minds. This enables the individual to realize that these thoughts are simply just thoughts and not facts which lead one to negative behavior patterns.
As such, when an individual is able to understand that these negative thoughts and fears are just temporary moments in time, it enables them to control how they will respond to these fears and thoughts. Eventually, individual suffering from anxiety will learn to just let these fears and thoughts pass, instead of allowing them to dictate negative behavior patterns.
Use Meditation Not Medication
Meditation is a recovery program that provides succor for people overburdened with fretfulness problems. Meditation focuses on improving every aspect of a person’s life and nervousness is no exemption. When you use meditation, all you need do is just give yourself ample space and time to zone in on a spiritual task.
If this is done dutifully, it gives the energies of the body and minds a boost. That favorable end result is evident as you will find out that you can do things faster, quicker and more importantly, be at peace when you do them.
It is possible to take charge of our lives, behaviors, mindset, and a sense of purpose. Meditation is potent and needs very few requirements. It is simple, practical and straight to the point. There are many methods that you can use to deal with the different types of problems or challenges that you might have.
However, an important thing about meditation is that it takes constant practice for the full benefits to be attained. This is crucial, especially for anxiety-ridden individuals who might get all fidgety over minimal results and early drawbacks. Slow or initial no results should never be seen as a reason for failure or disappointment.
An important thing that you should note is that effort is key and that delay is never denial. Once you continually make an attempt, meditation moves you forward, closer to a better place than your previous place.
If you are anxiety-prone, you are better off using meditation than sticking to medication which can pose loads of problems to your mind and body. People who suffer from constant worry always have a control issue. They are always scared of letting go and allowing their bodies to relax.
Meditation breaks this hold and provides people the opportunity to relax by not creating anxiety-type thoughts. Meditation allows them to control their negative thoughts around them and this reduces anxiety to a minimum.
3 Effective Meditation Techniques
If you suffer from anxiety, you know how unpleasant it is to be constantly dealing with thoughts of worry and fear. You’re not alone – chronic anxiety is a growing problem in today’s stressful society, but there is no reason to resign yourself to feeling like this. As many people are discovering, meditation can be a very effective anxiety relief method. So if you want to learn to relieve your anxiety naturally, read on for more information.
Meditation basically involves quieting the mind by focusing your thoughts. By doing this, you can gain some respite from the constant swirl of worries within your mind. The object of your focus varies, according to the meditation method that you’re using. Let’s take a look at three popular meditation techniques that can be effective for anxiety reduction.
1. Breathing Meditation
Perhaps the simplest type of meditation is to put all of your focus on your breath. This involves paying attention to your breath as it enters and leaves your body. You might focus on your nostrils, feeling the breath as it enters and leaves. Or you might follow your breath down into your lungs and out again.
Either way, you’ll find that your breathing naturally slows, and both your mind and body will eventually become deeply relaxed. Breathing meditation is an excellent method because it requires no special equipment and you can do it any time. However, if you’re new to meditation you might find it difficult to keep your attention on your breath at first, and it may take some practice before you reap the full benefits.
2. Guided Meditation
Guided meditation involves listening to a recording that features vocal cues that guide you through a sequence of visualizations. The types of imagery used in guided meditations vary dramatically, although they often involve relaxing scenarios and landscapes, such as when you take a mental trip to the beach or a walk in the forest.
In the case of guided meditations for anxiety relief, you might specifically and visualize yourself as being free from anxiety, particularly in situations that would normally trigger worrisome thoughts. Guided meditations are often enhanced by the use of music or relaxing sound effects such as running water. You can also create your own guided meditation scripts to record yourself.
3. Brainwave Entrainment Recordings
Guided meditations are often easier to focus on than breathing meditation, especially for beginners. However many people still find that their minds wander and it’s difficult to fully switch off their anxious thoughts. The third meditation method that we’ll look at here, brainwave entrainment, is especially good for those who have trouble switching off.
Brainwave entrainment meditation involves listening to a specially designed recording that features rapidly repeating sound pulses of specific frequencies. The brain has a natural tendency to match its own brainwaves to the frequency of the sounds it is hearing – this is called the ‘frequency following response’.
This is very useful because different states of consciousness are linked with the production of brainwaves of specific frequencies. Meditation for anxiety relief is most effective when you can enter a very deeply relaxed state, where your brain waves slow right down.
It can be hard to achieve this level of relaxation if you’re not used to meditating, but with the use of a specially designed brainwave recording, it becomes much easier.
There are three types of brainwave meditation recordings: binaural beats, isochronic tones, and monaural beats. All three work very well, although many people find that isochronic tones of the most effective.
If you decide to use meditation as a way of reducing anxiety, I recommend using a brainwave entrainment recording, especially if you find it hard to focus on while using other methods.