5 of 17

Write now Article Tools

Meditation. The word itself can be intimidating, conjuring images of robe laden Yogis on mountain tops. You needn't worry, that's the whole point.

Meditation can and does take many forms. Its benefits are numerous and complete the circuit between body and mind. Meditation lowers the blood pressure and regulates the heart rate. With accompanying deep breathing, it purifies the blood. Meditation allows the practitioner the chance to see inside of oneself, to experience an inner guidance system you may not be aware you possessed.

Meditation lowers stress levels, which in turn reduces anxiety. Think of your meditation practice as a time of renewal for your spirit, communion with your soul, fostering a connection between body and mind. By reaching inside of yourself and becoming intimately aware of thought processes and their effects, you begin to learn to regulate your reactions to those thoughts.

Anxiety may be brought upon by several factors. Perhaps you're thinking about a test you have to take, a flight you may not catch, an interview you want to ace or a doctor's request to call back as soon as possible. In response to anxiety, fear or dread, the heart races, blood pressure increases, hormone levels may spike and a usual sense of well being is now transformed into any number of emotions. Your mind joins the chaos and forms the mental images of surgery, the plane leaving without you, the employer tossing you from his office, or the doctor's solemn face indicating nothing but bad news. Now your mind and body have joined up to push your senses to their maximum until you feel as if you'll simply collapse from the strain. A reaction to a problem that may not even exist.

One of the keys here is to ward off your body's natural reaction to stress, and to fend off the mind's ability to carry you over the edge. Regular practice of meditation can teach you to:
1) Stop
2) Look at the thought for what it is
3) Put it into perspective
4) Plan the next move

All without raising your pulse.

So, how to begin? Simple.

1) Find a quiet place. You don't need an elaborately decorated room, but a few small things like photos, aromatic oils or candles can help set a quiet mood.

2) Get comfortable. Lying down isn't recommended during meditation since you don't want to fall asleep. Yet comfort is essential; relax in a chair or seated on a thick pillow.

3) Use a focal point or white noise. If you prefer to keep your eyes open, set your sight on an object like a candle flame. This promotes focus and concentration. With closed eyes , set your attention on white noise. A quiet room works as well.

4) Relax into yourself. Breathe normally, yet remain aware of the breath. Don't try to control your breathing, just let it flow. Let your thoughts settle on positive affirmations.

Remember to enjoy yourself. You don't have to reach any existential destinations or have any major insights your first time. Not even on your hundredth session of meditation for that matter. Just allow this quiet focus a chance to become a part of you. Allow yourself to listen to your own body and let your thoughts flow in and out. If you find yourself distracted or annoyed by particular thoughts, try repeating a word over and over. Say "peace" or "I am well" or another affirmation that comforts you.

Meditation is a place in time where you meet yourself. Give yourself this gift and experience all that it has to offer. And the next time a situation begins to take a turn towards chaos, you'll have the tools to look inward for the solution.

Learn more about this author, Diana Reed.
Click here to send this author comments or questions.

Add your voice

Know something about How to reduce anxiety through meditation?
We want to hear your view. Write now!