I always try to ensure that each of my client’s encorporate a meditative routine into their daily lives and this is most effective when their anxiety has abated to a certain degree. By adopting the following meditation and mindfulness routines into your lifestyle you will undoubtedly increase your well-being and decrease any chances of future setbacks. Mindfulness and meditation are excellent tools to help combat anxiety and depression but it is important that you know exactly what to do. I have included three meditations here that each work in different ways, I go into much more detail in my therapy sessions but you can grasp a good idea of what is expected in these three examples.
Three ‘must do’ meditations for anyone prone to anxiety
*Spend at least five minutes on each meditation at least once a day for best results
1. Body scan (meditation for relaxing)
- Begin by lying, standing or sitting down and imagine a rectangular ‘scanner’ passing do wnwards
through the body starting from the top of the head.
- Imagine the scanner slowly passing through every muscle and sinew and as it does it deeply relaxes and loosens the muscles.
- As it passes through the forehead, cheeks, jaw and shoulders imagine them all just sagging and the tension from them just slipping away.
- Continue until it passes all the way down to your feet.
2. Mindfulness of breath (meditation for awareness)
- Sit comfortably, with your eyes closed and your spine reasonably straight.
- Direct your attention to your breathing.
- When thoughts, emotions, physical feelings or external sounds occur, simply accept them (good and bad), giving them the space to come and go without judging or getting involved with them.
- When you notice that you attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing
3. Cultivation of compassion and loving-kindness (meditation for emotions)
Sit comfortably, silently directing the loving phrases below first at yourself; then toward your friends and family; then a third time to the people who irritate or annoy you.
May I be well
May I be peaceful and at ease
May I be happy
You have to go deep with this meditation and really focus on what you are saying and to the people you are transcending it to. If done often enough this meditation can positively deeply affect your state of mind. Excellent for anxiety and depressive disorders!