3 Meditation Techniques That Help Overcome Anxiety
Meditation doesn’t give you a cool fitness photo for your Instagram, doesn’t make you just drink smoothies for a week, or even make you sweat, but its benefits make it worth our time. A new study in [Biological Psychiatry] (http://www.biologicalpsychiatryjournal.com/article/S0006-3223(16)00079-2/abstract) shows how meditation affects changes in the brain and how mindful meditation in particular can improve your physical and mental health. it can actually help reduce anxiety.
Mindfulness meditation focuses on non judgmental, honest awareness, and the key is there – a concept that is difficult to understand in a world where people often walk into inanimate objects after not looking up from their cell phones.
“Practicing meditation has been a life changing experience. I’ve slowed down, judged myself and others less, and find it harder to get angry. I can tell the difference between a day I meditated and a day I didn’t meditate, ”says Jennifer Green, Energy Core Coach and Founder of [Namasme] (http://www.namasme.com/).
There are different types of meditation such as transcendental, mantra-based, vipassana, zen and more. Similar to finding the perfect pair of jeans, the right type of meditation depends on how you are comfortable and what you want to achieve with them. You can’t chase the trends or what works for your friends as this has to be a practice that suits your specific needs.
How do you start Jeffrey Martin, PhD, meditation expert and co-founder of the Finders Course and Transformative Technology Lab, explains that meditation is now reaching people who they already spend a lot of time with: on their smartphones.
“These types of apps and the latest gadgets help turn what was once a chore into a game. Tech-enabled meditation is becoming increasingly popular. In fact, meditation is becoming so popular with teenagers that there is a resurgence in earlier forms, ”says Martin.
Between the sea of meditation apps that go around, some notable ones for beginners are: Headspace, My Smiling Mind, [Stop, Breathe, Think] (http://stopbreathethink.org/) and rest.
If you’re looking for a technique-free approach, here are some exercises and tips that Martin says can be easily done at home.
Silently repeat love, peace, or another word or positive phrase in the morning for 20 minutes. This will psychologically get you in the right direction for the day. If your mind wanders, just return your attention and say the word again. Deviations occur because of a core rhythm in the brain that one cannot become frustrated with. After a while, the brain will settle in.
Focus either on how the breath feels in and out of your nostrils, or the way your chest or stomach rise and fall as you breathe. It might be helpful to mentally write down “in” and “out” at first, but you can drop this after a while. The key is to try not to change your breath, just watch your body inhale and exhale.
Stretch after exercise
Your brain is prepared for its own training after you finish your physical. If you allow some time for meditation immediately after training, you can get the most out of the possible effects.
Some people need a gym partner to get motivated, and meditation is no different. If you feel like you are part of a group that will hold you accountable or help you get started, you can always try meditation classes like the NYC-based group [Path] (http://www.thepath.com/) or use [Meditation Finder] (http://www.meditationfinder.com/) to find the closest meditation group in your area.
With a little practice, you will live a more present, open, and acceptable life.
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