Meditation to Reduce Anxiety is an Excellent Compliment to Traditional Therapy
Anxiety has become an accepted norm in many cultures. It shouldn’t be. Using meditation to reduce anxiety is the most recommended way as it can preclude the need for pharmaceuticals.
The challenge is that for those who haven’t yet learned meditation, there will be some time lag as far as the results they are seeking. Nevertheless, the sooner you get started, the sooner you will feel positive changes.
You might curious how exactly to use meditation to reduce anxiety. It begins with the premise that the presence of anxiety is a signal from within yourself that something is concerning you. Anxiety is a form of fear that creates a negative emotional state because either something happened in the past that you are worried about or something coming up is likely to be a problem for you.
Whether or not your assessment is true meaning something is genuinely wrong, you often don’t really know. In fact, if you don’t examine your conclusions, your mind jumps to negative possibilities and these stimulate feelings of anxiety.
Try this simple meditation exercise when seeking to reduce anxiety
Sit quietly, close your eyes and let the feelings of anxiety surface. Don’t try to block them in any way. In order to use meditation to reduce anxiety, you first have to own the feelings.
It is possible as you let the feelings rise that you will be tempted to get freaked out and pulled into the feeling. However I want to assure you that there is a higher aspect to your being. This higher part is not phased by anxiety because it knows anxiety is often generated based on faulty conclusions. Now is the time to explore these unexamined conclusions.
Engage your mind and analyze your assessment of the situation. Your thoughts might sound like this…
I’m very worried about what’s going to happen in my job. I heard rumors that my boss is getting fired. If she does, I could lose my job and then I won’t have enough money to pay my rent. Trying to find a job in this economy is almost impossible. I’m going to be in a whole mess of trouble.
Try to identify the unknowns in your mental dialogue and approach them from a more mature and reasonable mind set. In the above example, there are several false conclusions. The person doesn’t know for sure if their boss is losing her job. This negativity could be totally without foundation.
In this case, your reasoning mind guided by the more mature part of you (think of this as your soul) would interrupt the anxiety tapes playing and say, ‘Stop. Until we know what is happening to our boss, we’re not going to give it any more attention.’
This is a discipline and it requires effort however once this decision is made, you cut your thinking off any time the mind wants to go there. If you need some kind of mantra to cut that thought, you might repeat ‘I focus on what I know to be true at this moment’. A mantra like that means you can’t speculate and take yourself into a funky state.
Even if you are quite sure your boss is getting fired, the other conclusions you have allowed (I could lose my job, I won’t have enough money, I can’t find another job in this economy) are gross exaggerations. There is a part of you that recognizes that you are projecting dire outcomes without any evidence to support them.
The solution is moving your thinking into proactive planning mode. It might sound like this…If I am let go, I have 2 months of savings to carry me while I find another job. I will need to act quickly to begin looking right away. The last time I looked earnestly for a job, I found one in just over a month. I will put a plan together and stick with it. I am confident that something will come through as it always has in the past.
This is a meditation process because it is an active use of the mind to first examine your feelings and then use the mind to devise a reasonable solution. Meditation to reduce anxiety requires a confidence in your ability to take action. Since we all make mistakes, don’t aspire to be error-free. Instead, aspire to have a process to deal with situations that create anxiety.
Would You Consider Private Counseling to Learn how to Use Meditation for Anger Management? Click Here.