If you struggle with anxiety, you should know that there are ways you can help manage it. Certainly, you should speak to a doctor first and foremost regarding this anxiety, but there are also other natural ways you can use to feel better about it.
You probably know that exercise, talking to others, and getting enough sleep can help with it, but were you aware of meditation? You can use this mindful practice to help keep your anxiety in check.
In this article, we are going to talk about ways to use meditation to help with anxiety. Let’s get started.
Meditation for Anxiety: Beginner’s Guide
Anxiety varies from person to person. Some people feel like they simply can’t relax. Others feel like the worst is about to happen. But when we internalize and practice mindfulness, we can understand and know the thoughts that cause anxiety in our minds and bodies, which is the first part of knowing how to stop them from taking over.
We can get behind them, so to speak, and handle them with care and compassion.
Meditation teaches that we shouldn’t get attached or deep into these thoughts. Instead, we just let them exist. It might seem counterproductive to let your fear, bad memories, or pain just hang around when you want to get rid of them, but just letting them be there can help you vanquish them.
How To Do It
Start by seating yourself comfortably. You can sit on the floor, on a couch or chair, or r bed. You can sit outdoors in a quiet place if you like. Just be sure you are comfortable.
Then, focus on your breathing and make yourself aware of it. Feel your chest rise and fall, feel your stomach go in and out as you breathe. Think about the air as it goes through the nostrils and into your lungs.
Once you feel at peace and settled in, think about the emotions and thoughts going through your head. You should let them come and go, letting them pass over you. It’s best to think of the thoughts as a river, the water is just passing by you and you’re sitting on the bank in a peaceful state.
Think of your proverbial river as an ever-changing thing. The same water never flows twice.
Another Technique: Breathing Deep from Your Belly
This is what is known as breathwork. It is a rapid method of lowering one’s levels of anxiety and stress. It’s good before you have to do something important like getting enough sleep for a big day at work or school, or right before you are scheduled to give a presentation, speak to your boss, or other tasks that could induce your nerves.
It is a method of helping you to calm down and allow your brain to slow down, think about what’s going to happen, and gain control over what could be causing anxiety.
Here’s how it works: you will place your hands onto your belly. Now, breathe in deep. Push the breath away from your chest, and down toward the belly. Try to imagine a yoga ball in your belly.
When you breathe in, the yoga ball gets bigger, and when you breathe out, it becomes smaller because it is deflating. You might even try dragging out the exhale just to help your body get to its usual relaxed state.
Meditating on Mantras
Are you having a day where the feelings and thoughts in your mind are just getting out of hand? Do you need to combat them with some positive words and phrases? Then this is the technique you will want to try. You can offer your brain something new to think about and focus upon instead of those negative thoughts.
The first thing you will want to do is choose a mantra that makes sense for you. It doesn’t have to be overly complicated or deep. You can pick something simple such as, “I am powerful,” or “I am more than my thoughts and feelings,” or “I am capable.” Some people even pick out quotes from books or films that resonate with them.
Whatever it is for you, repeat that mantra in your head for just a few minutes when you feel negative, anxiety-ridden thoughts entering your mind. If you feel yourself becoming distracted, go back to your mantra and re-center yourself. You don’t need to be perfect, and the more you do it, the more you will focus on the mantra.
How Often Must I Meditate to Become Less Anxious?
Everybody is going to be different, but you want to make meditation a regular habit for yourself if you want it to be effective as can be. You can practice them the moment you feel your anxiety getting to you, but by doing it regularly you could very well reduce the effects of anxiety overall.
Meditation should be thought of as a skill or physical exercise. The more you do it, the more it becomes second nature, and the better you get at it. Like working out, you might feel horrible after it’s over with. But if you keep doing it, you eventually feel yourself getting stronger, and feeling better after your workouts.
It works the same with meditation. Just doing some daily meditative exercises, for just 5 to 10 minutes a day, can make a huge difference. Try to go for the whole week, but if that’s too much, try 5 times a week. You will get better, we promise!
To help in the case of anxiety, start your routine and stick to it. This way you know what to expect. If you meditate at 8 AM each day after waking up, you will get used to it and internalize it.
Or, you might do your meditative exercises right before bed, which is great for promoting restful sleep. Just pick a time of day where you’re free of distractions. Busy parents, for example, might do their meditations in the shower where little ones (usually) aren’t asking for help!
Meditation is NOT a one-size-fits-all thing. Some of your practices will feel great, and you will walk away from the scenario feeling refreshed. Other sessions might just make you feel frustrated. The most important thing is to be kind and gentle with yourself.
Don’t harshly judge yourself – you are doing a wonderful thing by providing yourself a moment to stop, think and take control of your thoughts.
And don’t feel bad if you are busy. We can’t control what life throws at us sometimes. Family and work are always changing. Just know that you can always restart your practices at any time.
Helpful Resources Are Available
Are you on the lookout for a meditative resource that can kickstart your journey? If you are having trouble getting into it, rest assured products have been created for folks just like you that just need an extra push in the right direction.
One of our favorite programs is called The BioEnergy Code. We know that for some of you, anxiety comes from things you feel like you are missing in your life, or things you cannot control. So how can this program help out? Let’s learn together!
What is Bioenergy Code?
This is what we might call “Meditation Bootcamp.” Rest assured though- you will LOVE the exercises and the techniques to be learned. It will require 30 minutes of your day to get into, but the results are worth it.
The program is designed to help participants fight the bad energy and vibes that manifest in their bodies. By ridding ourselves of this negative energy, we can work on creating a newer, healthier mindset.
The way we do this in Bioenergy Code is by first healing energy levels, and then by aligning the 7 chakras with our universe.
You will use the Bioenergy Code to fight parts of our being that are affected by our negative traits. All you have to do is listen to the audio track crafted by Angela Carter, creator of the program.
The program uses special frequencies to help us clear our minds and shift our focus to thoughts that help us attain what we want most in our life.
How Does It Work?
This is a digital program consisting of 30-minute audio tracks for your listening pleasure. Some of our Bioenergies are blocked, which is why we need to use the audio tracks to open up our chakras.
We have 7 in total, so it only makes sense that some of them could end up blocked. And you need every one of those chakras to function properly. They all have to work in tandem for your body to be as healthy and functional as possible.
This program helps by healing all of your chakras at once, simply by listening to and taking in the audio tracks contained in the program. Do so in a calm and quiet place. You can even take a mindful walk with the audio tracks playing in your earbuds if that helps.
By taking in the audio each day, you will flip the switches of your brain to renew your energy and create a sense of positivity within yourself.
What Are The Steps?
If you’re curious about what your daily sessions will look like, here are the phases of the program.
- Welcoming Energies: You will begin listening at 432Hz, the frequency that bolsters alignment among chakras in humans.
- Foundational Energies: You will learn to become stable in life, thanks to this section’s promotion of positive affirmations and visuals.
- Relationship Energies: You will learn to be more communicative with your fellow human.
- Personal Energies: You will boost the power of your solar plexus chakra.
- Heart Energies: You will increase the strength of your romantic and platonic relationships.
- Expressive Energies: You will learn to express yourself in a concise, articulate manner.
- Intuitive Energies: You will make better decisions as you are more likely to consider their outcomes, and the pros and cons.
- Oneness Energies: You will become aligned with the universe. It helps you draw energy from the Universe so you are rarely tired.
- Power Energies: You will help bolster your powers of manifestation so you can draw to yourself whatever you desire whether that is Money, good health, or relationships.
If anxiety is a problem for you, fear not. You are not alone as many people around the world struggle with such an affliction. Thankfully, there are methods we can use to control our anxieties, and they need not be expensive or inaccessible.
Try out some of the different anxiety-relieving meditation techniques here, and also check out The Bioenergy Code. It’s truly a goldmine of knowledge that has helped hundreds of people better manage their feelings AND increase their manifestation powers!