The safest and most effective way to control your anxiety is to meditate. Meditation is known to calm and relax both your mind and your body – which is what you need to prevent anxiety attacks.
Only 10 minutes of meditating each day can make a dramatic difference in your anxiety levels! Practicing meditation regularly can make you feel much calmer and ready to take on challenges you’d ordinarily shy away from.
Depression is not the only severe mental health condition that can affect you. Anxiety is just as worse and way more common than depression! Especially if you’re the kind who has a naturally nervous disposition. In that case, office meetings and a fight with your spouse can equally stress you out and give you panic attacks. If your anxiety worsens, you might even be diagnosed with a full-fledged anxiety disorder (1). So, unless you want to go on a regular cycle of taking anxiety medication coupled with frequent sessions of rapid heartbeat and lots of sweating, you should try and control your anxiety on your own.
We’ve outlined the steps to a simple 10-minute meditation session below to help you beat anxiety. That too without the risk of an impending, panic attack-inducing medical bill!
An Easy Meditation Session To Resolve Anxiety In Minutes
As you already know, meditation is a lot about awareness and mindfulness. This kind of mindfulness and awareness is achieved via controlling your breathing. So, before you use meditation as a means to control your anxiety, you should know a little about the basic breathing techniques of mediation first.
Take a look at the steps focused on breathing below:
- Get into a comfortable position and breathe through the nose as you expand your tummy.
- Breathe out from the nose and contract your tummy simultaneously.
- While breathing in, count from 1 to 5. Pause and hold your breath for another count of 1 to 5. Breathe out and count from 1 to 5. Don’t forget to expand and contract your belly each time you count while breathing in and out.
- Practice this breathing technique to get a hang of it. Once you get accustomed to this breathing technique, extend your exhaling time by counting a few extra numbers as you breathe out.
Got it? This breathing technique is at the core of the anxiety-busting meditation session we’re about to unravel to you. So, mastering it is a must. Don’t worry. It’s fairly easy and you won’t take more than 5 minutes perfecting this breathing technique!
As soon as you’re confident about your focused breathing, move on to the following this meditation session to reduce your anxiety:
- Position yourself on a comfortable straight-backed chair with your feet firmly planted on the ground. Your back should be straight and you can take the support of a pillow for that as your comfort is of utmost importance.
- Place your hands on your knees with your shoulders rolled over your back. Your hands can be palm up or down, whatever makes you comfortable.
- Slowly close your eyes and ensure they remain closed throughout this session.
- Now use the breathing technique we discussed above. Make yourself aware of how you breathe in and out as you go about it. Pay attention to the sensations you feel when you practice this technique.
- As you breathe, analyze your breathing patterns. Is your breathing slow? Or is it fast? What feeling do you get as you expand and contract your tummy with each breath? Be more mindful of the way your body functions as you meditate.
- Continue the entire exercise of breathing and becoming more mindful for 10 minutes straight.
- If during the course of the 10 minutes, you find yourself distracted, don’t ignore the distraction. Acknowledge it, feel it, and gradually bring your focus back to your breath.
- Once you go deeper into this session, prolong your exhale time slowly and gradually.
- If exhaling through the nose seems a little hard, you can breathe out via your mouth and quietly enunciate the expression ‘ha’ as you go.
- Time yourself for 10 minutes. Once the time’s up, slowly bring your focus back to the world around you and open your eyes.
Just in 10 minutes, you’ll feel much calmer, more relaxed and at ease than before! Your stress levels will go down and your concentration levels will improve significantly. You won’t even remember why you were anxious in the first place!
Meditation can reduce the burden and slow down the pace of your fast and hectic life so you can manage it better. However, you have to be patient and persevere to reap the full benefits of meditation. Practicing every day for 10 minutes and making a habit out of meditation will help you keep anxiety at bay.