Meditation is a practice that allows us to realize the absolute freedom of our own mind. Meditation allows us to sit with ourselves and be with ourselves no matter what thoughts or emotions are coming up. Without meditation, we don't typically do this.
Guided meditation for anxiety is one of the greatest gifts we can give to ourselves, especially if you're struggling with stress or overcoming anxiety. It can help stop spiraling thoughts, heal and transform us, and hundreds of scientific studies prove how beneficial it can be.
Here's an easy guide on how to start meditating.
1. Get as Physically Comfortable as Possible
Establish a meditation ritual by practicing at approximately the same time every day in a quiet, comfortable space. Sit comfortably upright in a chair with your spine straight, but not tense. Arms and legs should be uncrossed, feet flat on the floor, and arms resting on your lap. Light some incense, drink some kava, or whatever it is that sets the mood for you. The idea here is to feel as comfortable as possible and to create a practice that you really enjoy.
2. Set a Timer
By setting your timer, you are setting your intentions. Try meditating for just 2 minutes a day and gradually increase the amount of time as it becomes easier for you... 3 minutes.. then 5 minutes.
3. Tune Into Your Breath
Close your eyes. Take a deep, slow breath in through your nose, and fill your lungs completely. Then exhale through your nose at the same rate, long and slow. Simply pay attention to your inhalations and exhalations, and imagine your lungs as a balloon slowly inflating and deflating with each breath. Continue for the next 2 minutes until your timer goes off.
4. Accept Mental Unpredictability
Of course, our minds will wander, we should expect that. But when they do, simply notice the current thought without attaching any other emotions or stories to it, and return back to your breath and mantra.