As a relaxation method for panic disorder, practicing mindfulness meditation can be a helpful strategy to manage feelings of tension and worry. You may quiet your body and mind by using this meditation technique to help you slow down your racing thoughts, lessen negativity, and calm your mind.
Research conducted across age, gender, and regional lines has demonstrated how effective this approach can be. For instance, a 2015 study found that using mindfulness meditation techniques significantly reduced anxiety and tension in nursing students.
How to Use Meditation for Mindfulness
You might be surprised when you first start meditating at how difficult it can be to sit in silence. Unbelievably, part of practicing mindfulness is becoming aware of how remaining motionless can cause your thoughts to race ahead. The secret is to study the mind without judging it. Start out slowly with practice sessions that just last a few minutes. You can progressively extend your duration if you establish a more consistent, comfortable routine.
It's also crucial to meditate at a place where you won't be interrupted by people, animals, or phones or distracted by your environment. Take off your shoes, any bulky jewelry, and any constrictive apparel. The idea is to meditate in an environment that is as serene and cozy as possible. After choosing a time and location, follow these four steps to lay the groundwork for your meditation practice.
Locate a Relaxed Position
Many individuals cross their legs and sit up straight on the floor. You might prefer to lean back on a chair, sit up straight, or lay on your back. Find a position that is comfortable enough so that your body won't distract you, but not so comfy that you lose awareness of your body or risk nodding off. Be aware that you can adjust your position at any time if you start to feel uncomfortable or start to have cramps.
Recognize Your Thoughts
At first, meditating can make you feel more anxious or judgmental of yourself. Am I doing it correctly? How should I proceed? Recognize that inner dialogue rather than attempting to silence it, and let it to pass. You will gain the ability to remain silent while having uncomfortable thoughts as a result. You might start to feel less worried and more at ease with yourself over time.
Complete your meditation.
Open your eyes when you feel that your meditation is over or when the time has come. Come out of your meditation gradually and do some light stretches. Spend some time thinking about your practice.
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