Mindfulness Meditation Exercise for Anxiety

Mindfulness Meditation Exercise for Anxiety Panic Disorder Coping Print Use Mindfulness Meditation to Ease Anxiety By Katharina Star, PhD facebook linkedin Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial policy Katharina Star, PhD Medically reviewed by Medically reviewed by Steven Gans, MD on August 05, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on October 19, 2019 felixhug / Getty Images More in Panic Disorder Coping Symptoms Diagnosis Treatment Related Conditions Practicing mindfulness meditation can be an effective way to manage feelings of stress and anxiety, and can even be used as a relaxation technique for panic disorder. This meditation technique can help you slow down racing thoughts, let go of negativity, and calm both your mind and body. Research across age groups, gender, and geographical borders has shown how powerful a practice it can be. A 2015 study, for example, demonstrated a significant drop in anxiety and stress among nursing students practicing mindfulness meditation techniques. There were similar findings among adolescents in the U.S. diagnosed with anxiety in a 2019 study. The common thread among these and other studies is the way mindfulness meditation helps peopleâ€"particularly those with anxiety who often worry about the past or futureâ€"focus on the present moment. How to Practice Mindfulness Meditation When you first begin meditating, you may be surprised at how challenging it can be to sit in silence. In fact, the act of sitting still may put your thoughts in turbo drive. To get started with the practice, ease in with sessions of only a few minutes. Once you develop a more regular, familiar practice, you can gradually increase your time. Its also important to meditate in an area where you wont be distracted by your surroundings or interrupted by people, pets, or phones. Remove your shoes, any heavy jewelry, or restricting clothing. The goal is to meditate in a space thats as peaceful as possible. Once you establish a time and place, begin building a foundation for your meditation exercise with these four steps. Find a comfortable position. Many people like to sit on the floor with legs crossed and spine straight. But you may favor sitting with one or both legs stretched forward, upright in a chair, or lying on your back. Find a position that feels comfortable enough that you wont be too distracted by your body, but not so at ease that youre unaware of your bodyâ€"or might fall asleep.Bring your awareness to the present. Once youre sitting comfortably in a quiet area, start focusing inward. Close your eyes and begin with a breathing exercise. Simply notice your breathing pattern, but don’t try to change it; this exercise will help you bring your awareness to the present moment. If you notice your mind wandering, bring attention back to your breath.Acknowledge your thoughts. Initially, practicing meditation can increase feelings of anxiety or self-judgment. Am I doing this right? What should I be doing? Im not doing this right! Rather than trying to suppress that inner dialogue, simply reco gnize it and wait for these thoughts to pass. This practice will help you learn how to sit with uncomfortable thoughts without responding. Over time, you may begin to feel less anxious and experience more inner peace.Finish your meditation. When your meditation feels complete or youve reached your desired time, open your eyes. Gradually come out of your meditation by engaging in a few body stretches and taking some time to reflect on your practice. Tips to Improve Your Meditation Exercise Once youve built a foundation, you may notice previous signs of anxietyâ€"like ruminating on past events or insomniaâ€"greatly reduced. But like any new modality, it may take some practice. Here are some ways to ensure a smooth start: Mindfulness meditation can be done at any time of day. You may find that meditating when you wake up helps you reduce morning anxiety. Perhaps you find that meditating in the evening allows you to get a better night’s rest. Try different times of day to determine what suits you best.It can be hard to keep track of time during meditation. If youre worried that you will go over your designated time, consider using an alarm or timer. This will keep your attention away from the clock and back on your practice.Find the meditation technique thats right for you. Mindfulness meditation doesnt have to mean sitting in silence. You can practice it in your daily life during seemingly ordinary activities, like walking, eating, or spending time with your kids. A Word From Verywell Starting a meditation practice can be challenging, from finding the time and space in a busy schedule to facing fearful, judgmental thoughts that can cause anxiety. With consistencyâ€"even just a few minutes each dayâ€"you can find the practice thats right for you and see a decrease in anxiety and panic symptoms. The 7 Best Online Anxiety Support Groups