As someone who suffers from anxiety, I often find myself scrambling on the internet or chatting with colleagues about the best ways to de-stress. If you experience anxiety in any capacity, then you know how awful the symptoms and experience can be. I also know at times it may feel like slowing down is impossible. Keeping yourself grounded, lowering your heart rate, and staying calm are super important when in the hustle and bustle of a busy life.
This year I am being more intentional with taking better care of my health by paying attention to my body, mind, and soul. Incorporating meditation practices in your daily life can have lifelong benefits such as decreased stress and even improved sleep.
The upkeep of our mental health is the key to a healthier and more joyful life. Below are the 6 best ways to meditate to help decrease stress + anxiety.
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1. Breath Awareness Meditation
My personal favorite meditation practice is breath awareness. It’s something you can do almost anywhere. Whether in your car, at your desk, or in bed. This meditation simply has you focus on your breathing.
- Find a comfortable position and keep your eyes opened or closed (your preference)
- Relax and become aware of your body and all its parts.
- Start off by taking in a deep breath focusing on inhaling for a count of three to five seconds, then exhaling. Repeat as needed!
A cool thing that I do is use my Philips Hue Light to set a timed dimmer. I created a setting where the lighting becomes brighter with every inhale and dimmer with every exhale. You can also control the color. It is one of my nighttime rituals.
The types of breaths you take depend on the type of focus breathing you’re centered on such as Kundalini (Diaphragm breathing), or Shamatha (Breathing as is). Whichever you choose, 3-5 mins is enough to have you feeling a decrease in stress!
2. Body Scan Meditation
We often wake up ready to get the day started without a thought about how our bodies may be showing up for the day. How many times have you felt tensed and tight?! Sometimes, I sit in front of my computer clenching the muscles in my thigh or holding my core not recognizing I’m in pain.
This meditation is great for releasing tension. To get started, you focus on your feet, slowly move through your whole body, then up to the top of your head.
Oftentimes we carry our stress and worry in our bodies. For me, it’s my shoulders. I have huge knots if I go too long without a massage or doing a body scan.
The more we are aware of our body, the better we can manage the discomfort. Before you sleep, try this beauty and watch the tension melt off your body!
3. Metta Meditation
Out of all the meditation practices, this has been my recent go-to, especially at work. It’s a space where I personally question myself and my abilities often. As a traditional Buddhist practice, Metta meditation supports reducing negative thoughts towards yourself and others. It is also known as loving-kindness meditation and focuses on developing positive emotions.
Taking the time out of my day to center myself with positive emotions and thoughts is really helpful for my self-esteem. It’s a great way to build compassion and care.
During this meditation, you silently or verbally recite phrases toward yourself and others such as “May I be safe”, “Peaceful and free of suffering”, “May I be happy and healthy”, or “May you gain courage and confidence.”
4. Mindfulness Meditation
This is one of the first meditations I learned! You focus on being fully present with how you feel and where you are. It’s bringing awareness to your thoughts, your emotions, and the state of your body. You can do this meditation anywhere, whether you’re brushing your teeth or driving.
- Get into a comfortable position sitting upright or cross-legged. Set a timer for 5 minutes.
- Focus on your breaths!
- Try focusing on the present using your senses. What do you feel, hear, smell? Try not to think about what’s for dinner or the fact that you forgot to mute yourself yesterday on zoom.😩 Let go of the worries and focus on the here and now.
We can get lost in our own minds with swirling thoughts of the past and future. It’s not until I become mindful that my body relaxes. If you need to slow your mind down, calm the body, and remove negativity from your thoughts, this meditation is for you!
5. Chakra Meditation
The word “Chakra” comes from Sanskrit and means ‘wheel’ or ‘disk’. Although Chakra Meditation is widely used for spiritual practice and awakening, it is also used for healing or relaxation. Many seek a skilled professional when tapping deeper into this type of meditation. However, many beginners may enjoy learning about chakras as this meditation can bring balance and peace to your health and attitude.
There are 7 chakras: the root, sacral, solar plexus, heart, throat, third eye, and crown. Chakras can become imbalanced, blocked, or closed redirecting the flow of energy to other more functional chakras. There are many chakra tests available online if you’re curious about having blocked chakras.
I’ll be taking my time this year as I move into my 30s, to learn more using the book “Chakra Healing: A Beginner’s Guide To Self-Healing Techniques That Balance The Chakras!” I recently purchased it and I’m looking forward to reconnecting with my body. If your goal is to feel more balanced or relaxed, check it out!
6. Sound Bath Meditation
I absolutely love sound baths and ironically I listen to them in the shower or bath. Sound Bath Meditation is an experience where the sound is used to help the body relax, decrease pain, and much more. You meditate by hearing different frequencies of sound using healing instruments such as singing bowls.
They produce deep vibrations that help soothe the nervous system, manage anxiety, and block excess thoughts as you focus on the sound waves and your body. It’s almost as if your body is cleansing itself!
I believe sound has a great power to heal and help us connect. Have you ever heard such a beautiful song that left you chills? A sound or beat that made you feel clear and happy? During a sound bath, you can feel a calming over your body sending you into a peaceful state. If you haven’t tried this yet, what are you waiting for!
I hope you find one or more of these mediations helpful and enjoyable. Know that these are all to help manage your health and anxiety. All meditation practices and tools are connected in some way, shape, or form. Practice the one that feels right to you.
If at any point you feel as though your anxiety has impacted your ability to function day to day, then please seek professional help! Do not be ashamed to seek answers, treatment, and education for what you are experiencing. You are never alone!
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