Begin by sitting in a chair with your legs planted firmly on the ground, feet uncrossed, spine and straight alignment, and palms are resting on your lower abdomen, with the tips of your middle fingers just slightly touching at your belly button. And when you’re ready, very softly close your eyes.
Begin by taking a deep inhale that causes your middle fingers, to pull apart as your stomach pushes out, and hold your breath when you reached the top. As you exhale with a sigh, feel the tips of your middle fingers coming back together as your stomach contracts.
Repeating this process, the end of your out-breath. Breathing in very deeply. Feeling your stomach expand fully, holding your breath at the top, and when you’re ready, let it go with a sigh. As you feel the tips of your middle fingers returning at the center of your belly button. And again, one more deep breath in through your nose.
Feeling your stomach completely expand now even further than the first two times. Holding your breath, and letting it go with a long audible sigh. At the end of this long, relaxing, exhale. Just focus in on your abdomen as you breathe at a pace that feels good for you. Inhaling through your nose and exhaling through your mouth. Intentionally send all the air down to the lower abdomen so that your belly rises and falls.
When we experience anxiety, we often breathe through our upper chest signaling to our bodies, that it’s time to initiate the fight, flight or freeze response mode. But when we instead direct the air to the lower abdomen until the upper chest to just relax, our body gets the message than it is safe for us.
Our body lets go of feelings of tension and creates feelings of ease. Even if you feel tempted to breathe into your upper chest, just keep consciously breathing through your lower abdomen, forcing your stomach to expand as far as you can on every inhale and contract as deeply as you can and every exhale, doing your best to keep your chest inactive.
You deserve to feel these feelings of peace. It’s understandable that you experience anxiety and there is nothing wrong with it, but in this moment, be proud of yourself for doing the work necessary to calm down and experience peace.
Take a moment to tell yourself that it’s okay, that you feel anxiety. It’s okay. It’s okay. There is nothing wrong with feeling it. Just breathe and continue to breathe through your lower abdomen as you begin to bring your awareness back to the room around you. Opening your eyes whenever you feel ready.
Reduce Anxiety in 5 Minutes – Beginners Meditation Secrets
Now more than ever it’s important to take time out to relax your body and mind. With the current economy, it’s not unusual that people would be more anxious and stressed than normal. Sometimes it can feel like you can’t afford to waste a minute on something like relaxing.
I know that seems like a logical conclusion, but I think the better question is can you afford not to find some peaceful moments in your life right now?
If you could find just 20-30 minutes a day to relax with a technique like meditation, you could significantly reduce your anxiety, panic attacks and boost your drive and creativity during your working time.
And getting started in meditation isn’t as hard as many people believe. All you need to do is sit quietly and let your mind wind down. Too many times I think humans try to move the world by thinking about it. We feel like if we can just think hard enough, maybe we can change things. For right now, just let your normal, everyday thoughts go.
Some people choose to sit in silence and try to quiet down their inner mind. You can do this if you feel more comfortable, but I’ve found it to be too hard for beginners most of the time. Trying to force yourself to think of nothing is like trying not to let gravity get you down.
I prefer to imagine a peaceful scene like lying on an empty beach. You can walk yourself through your own peaceful guided meditation. Go anywhere and do anything you want so let your imagination go for awhile.
There is a common misconception that something is “supposed to happen” during meditation. People seem to think they’re supposed to experience some religious experience. While I suppose that can happen, that’s not the point of meditation and trying to make something happen only distracts you and stresses you out even more.
Don’t expect any certain thing to come to you, just let the meditation go where it wants without limiting your mind. If you can do this daily for even just 5 – 10 minutes you’ll notice a huge difference in your anxiety within a month or so. Most people also find that even though it starts out as a chore that takes up too much time, meditation actually becomes a ritual they wouldn’t be without.
Jonathan Masters is a writer and former panic attack sufferer. In 2008 he partnered with End of Anxiety to share his knowledge and his story about how he cured his anxiety and panic once and for all.
Article Source: Reduce Anxiety in 5 Minutes – Beginners Meditation Secrets
Meditation: A Key To Stress Management
We often see people break down in depression, or incapable of thinking properly in times of great need or problems. These are people who let stress rule their lives, and its never a pretty sight to begin with. The only way for you to be free from stress is to make sure that you don’t let it rule you. Here are some stress management tips on how to relax and rule the problems out of your system.
It’s all in the mind and controlling your thoughts
Our mind is the first to be affected in the throes of stress. The harmony of your thoughts can be disrupted if you let your worries and problems seep into your conscious mind and control how you think. Financial burdens, quarrels or petty fights can leave devastating effects on your mind – if this does happen then the first thing you should do is relax.
Relaxing your mind is a great way to control stress but not so easily done. It needs a lot of concentration and willpower to achieve. There are ways to induce your mind into a relaxed state; aromatherapy is a great way to induce a sense of relaxation and can help you think straight.
The scent of lavender or jasmine can put you in a meditative state and help you relax almost immediately. You can choose scented candles, incense or oils that will suit your preference.
Meditation is the key to a stress-free life
It’s almost impossible to find a solution to your problems when you are deep in stress, no matter how petty it is. Learning to focus all your energy on telling your mind to relax can be done through the ancient art of meditation.
Meditation allows you to focus your mind on a single idea and letting other thoughts disappear into nothing. Meditation classes will guide you through steps on how to initiate your mind into meditation and keeping it there during times of need. This will allow you to focus on a single thought, like finding a solution to your problem, while letting the worries and anxiety float away to nothing.
Steps to meditation for stress management
The first step of meditation is to look for a place of peace. Stress management always starts with serenity and solitude, so you better pick a location that will help you start with meditation. You can pick a room in your house with the least amount of noise or go camp out with nature.
Next, you need to relax by focusing your mind on specific parts of your body. Start with your toes, legs, torso, stomach, hands, and chest. It’s best if you close your eyes and let your mind zero in on these areas. Tell each one to relax. Be extra careful not to fall asleep since this will immediately cease all meditative attempts.
Once you have relaxed each and every part of your body, you will feel a slight heaviness. This usually happens during your first try at meditation. After a while, you will no longer feel your body – as if its a non-existent part of yourself.
Focus on a question, like a solution to your problem, with your mind. You might notice that some thoughts or scenes appear and disappear like a fleeting memory – keep a note of these in passing and don’t focus on them too much since this will defeat the practice of meditation. Imagine that you’re watching a movie.
When you encounter problems that will eventually lead to stress, you can invoke meditation almost instantly. If you practice enough, your mind will instantaneously clear itself of all cluttered nonsense and allow you to focus on how to deal with your stress.