Meditation has been repeatedly shown to diminish stress and anxiety. As such, meditation is a useful tool for those who suffer from phobias.
Meditating on a regular basis can lower your overall anxiety level, thereby lessening your reactions to your phobic event. Some people also find that meditating just before the event can keep anxiety levels manageable.
If you have never meditated, you may be surprised to find that it is an active process. Remember that the more you practice, the better you will become. There are many different types of meditation, but all require the same basic steps.
Here's How:
Find Your Spot: In the beginning, utilizing a single spot to meditate will help you concentrate. Later you can learn to meditate in different locations.
Find Your Position: Some meditation is active, performed while doing an activity such as walking. However, for most beginners it is easier to concentrate while in a single position. Sitting, kneeling and lying on the back are common meditation positions.
Stretch Gently: Before meditating, gently stretch your muscles. This will make you more comfortable and relaxed, and will help turn your attention inward.
Breathe Purposefully: Virtually all forms of meditation begin with breathing techniques. Focus your attention on standardizing your breaths: slowly in, hold for a moment, and slowly out. Breathe this way several times, until it feels natural.
Get in Tune With Your Body: Once you are breathing slowly and purposefully, turn all of your attention to your feet. Focus only on your feet and nothing else. Then slowly move your attention to your legs. Move upward through your body until you get to your head, taking the time to fully pay attention to each part. Later, you might want to combine this with progressive muscle relaxation.
Focus on Your Meditative Thought: There are different beliefs on what the thought should be. Some experts believe that you should focus on what you want. Others believe that you should focus on a problem. Some claim that the focus should be on an idyllic scene or even a mantra, which is a repeated sound. Experiment with different meditative thoughts to find what works for you.
Whatever your meditative thought is, focus your full attention on it. Try not to let your mind wander. In the beginning, random thoughts will come constantly. Ignore them as much as possible, keeping your focus on the meditative thought.
Avoid Stress: You may begin to feel frustrated or angry with yourself for your inability to concentrate. Acknowledge those feelings but do not let them pull your focus. Return to your meditative thought.
Know When to Stop: Your mind will tell you when it is tired and ready to quit. Follow these cues. At the beginning, you might meditate for only five or ten minutes. Later you will have more success. Never try to force meditation, which will only lead to stress and anger.
Be Grateful: Give yourself time to slowly come out of the meditative state. As you return to normal consciousness, take a minute or two to appreciate the meditation. At this point, try not to analyze. Just be thankful that the meditation happened.
Practice: Learning to meditate takes time and effort. Commit to a regular daily routine. Even 30 minutes of meditation daily can dramatically lessen your anxiety.
What You Need:
- Time
- Patience
- Persistence
- Concentration
