Reduce Anxiety

5 Meditation Techniques to Reduce Anxiety

Anxiety, depression, insomnia, and other health problems are difficult to fight with, especially when you have tried everything. Due to the enormous benefits of meditation, many people are moving towards health meditation to improve their condition. A lot of people prefer to follow the meditation exercises at home, while like to work their way through a good meditation coach. One or two meditation sessions are not enough to reach your full potential, meditation can take time.

If you are practicing meditation at home, then here are some techniques that you need to follow.

Focus on your breath

Focusing on the breath has long been the epicenter of meditation. By directing your focus on breaths, you are eventually getting rid of the ever-coming thoughts in your mind. Taking long and slow deep breathes is necessary to practice proper meditation. Not only will it help with thought controlling, but people with eating disorders will also find it great to focus on themselves positively. However, if you have heart failure or respiratory problems, then these exercises are not for you.

Scan your body

Once you have established how to take deep breathes, it is now time to focus on muscle relaxation. Bring all your focus on parts of your body where you feel tension persists. All you need to do is relax so that your muscles lose all tension in them. A body scan is helpful in this situation where you develop a strong connection between mind and body. Releasing physical tension will help you sink in and lose yourself in the process.

Think of Imagery

To do this, all you need to have is a good imagination. Focus on imagining soothing places, experiences, or scenes that bring you joy, peace, and relaxation. There are multiple applications available on the App Store and Google Store that can help you with calming scenes. Choose imagery that has personal significance and that helps you get a soothing experience. The technique helps give you a positive vision; however, you need to have a great focus to follow this technique.  

Be Mindful

Mindfulness is one of the best exercises that you can find for increasing focus. You need to focus your breathing, your mind, and your attention at the present without dwindling between the past and the future. Most of our fear and anxiety is driven by our thoughts of past and future. The exercise can help people with depression, anxiety, and pain by learning to live in the present.

Finish Meditating

You should give yourself at least 5 minutes for meditation. Once you have reached your goal, open your eyes slowly. You can come out of your meditation posture by doing some stretches and reflecting on your practice.

Meditation is a great way to start your day and to end it. Living in the present is the main goal of meditation and mindfulness. Spare your mind from the thoughts of tomorrow and ghosts of the past. Enjoy the present and start practicing meditation to reduce anxiety.