Benefits of meditation, in its simplest terms, refers to learning about how to pay attention. When used correctly, meditation allows you to slow down and observe the world without judgment. If you live with the generalized anxiety disorder. It can also help to reduce the troubling thoughts and create a feeling of balance, calm and concentration. For the 2.5 million living with chronic daily anxiety, meditation can offer a way to finally relax.
Benefits of meditation
Meditation has its roots in Buddhist philosophy. When you think of meditation, it probably evokes images of a room full of people sitting cross-legged repeating the same phrase over and over. Disclosed by celebrities, transcendental meditation (MT) is a form of meditation that aims to help you enter into a deep state of relaxation or a state of calm and alertness. Because meditation helps to reduce stress and fatigue, its usefulness for those with a generalized anxiety disorder, who suffers from chronic anxiety and often insomnia, is easy to understand. Keep reading: Smiling more to live a stress free life
How does meditation and awareness overlap?
The concepts of meditation and awareness are very similar. While meditation generally involves trying to enter a different state of consciousness, awareness means becoming aware of the present moment. In this way, you could think of awareness as a step on the path to meditation.
Both of these practices can be helpful for anxiety because they allow you to reduce your worry and be aware without fear.
Benefits of meditation based on awareness
Meditation used in the treatment of anxiety disorders typically takes the form of meditation based on awareness. This type of meditation has its roots in the awareness movement initiated by Jon Kabat-Zinn, founder of the awareness-based stress reduction approach (MBSR).
The basic premise of this approach is learning to detach from anxious thoughts. This is achieved by practicing awareness, identifying tension in the body, understanding patterns of thinking and learning how to deal with difficult emotions. MBSR is typically practiced with an instructor, but there are also online courses that you can take as mine on the presence that is called I am there.
RESEARCH ON MEDITATION AND ANXIETY
Support for research for the benefits of meditation for generalized anxiety disorder has been positive. A randomized controlled trial of 2013 was conducted on 93 individuals with GAD diagnosed by DSM-IV by comparing an 8-week manual-based stress reduction group (MBSR) program with the attention control (stress management education). or SMEs). MBSR has been associated with significantly greater reductions in anxiety for three of the four study measures. The participants also showed a greater increase in positive self-affirmations. Furthermore, a 2012 meta-analysis indicated strong support for anxiety awareness meditation.
How to get benefits of meditation for anxiety
If you are experiencing general anxiety, practicing daily meditation can help you overcome anxiety and reduce tension in your body.
If you’ve ever attended a yoga class, you’re well on your way to meditation. You do not need much time to meditate, initially try to cut out a few minutes each day. You can gradually increase that time as you learn how to relax and how it feels to be calm. Following are the simple steps to follow to get started today:
- Sit straight on the chair and place your feet on the floor.
- Start paying attention to your breathing. Do not try to change the way you are breathing; simply observe your body as you inhale and exhale.
- You may feel obliged to shift your attention elsewhere. Resist this urgency and continue to focus on breathing.
- Anxious thoughts can pass through your mind. Recognize them, but then report yourself to the awareness of your breathing.
- Continue this silent and non-judgmental observation for about 10 minutes.
- Open your eyes and notice how you feel. Do not evaluate, just observe.
The key to learning to practice meditation is to accept the world around you from a curious place of observation. This meditative practice may soon spill over into other areas of your life, as you will notice by observing rather than reacting in difficult situations or times of worry. The GAD mainly involves the inexorable concern: if you can learn to accept those concerns without being disturbed by you, then your discomfort is likely to decrease.
What happens if I can not meditate?
There are many reasons why you may find it difficult to meditate or be aware. You may have trouble observing without judging or you may feel impatient or as if there were “too much to do” to sit up and breathe. Some people find it difficult to do nothing, as they are used to being always on the move. At other times you may find that you cannot prevent negative thoughts from interfering as you try to relax.
THE BEST ADVICE TO OVERCOME THESE OBSTACLES IS TWOFOLD:
Recognize that this will take time. Do not expect your first meditation session to be easy. As silly as it may seem, it takes practice to learn how to do nothing. In the end, it will be easier.
Take time for this Just as this will take time, you need to find the time to do it. Plan it in your days like your job or an appointment. Do not make an option to not practice; Tell yourself that you just have to do it. Sometimes, when you have too much to do and cannot adapt in time for a moment of calm, you may find out later that the quiet moment has helped you return to your day more centered and better in solving problems.
When you start practicing meditation, ask yourself questions like the following:
- Were you able to observe anxious thoughts without judging them?
- Have you reached a focused state of observation?
- Have you relaxed?
Keep a diary to keep track of your progress and notice if your anxiety is reduced. If, over time, you are still dealing with a worrying anxiety that is chronic and severe, be sure to talk to your doctor about treatment options. You may also like: http://buzzthisnow.com/what-you-should-know-to-combat-depression/