Relaxation Techniques and Meditation
Meditation refers to learning how to pay attention in the simplest terms. Used correctly, meditation helps you to calm down without judgment and watch the universe. It can also help alleviate alarming thoughts and foster a sense of equilibrium, calmness, and concentration if you struggle with a generalized anxiety disorder (GAD).
What is meditation?
Meditation is the act of calmly concentrating on a specific thought or sound, usually done with the intent to clear one’s head and reduce stress. For example, you could focus on the sensation of air entering your nose and leaving it again, over and over until all worries drift away or watch your thoughts as they arise without attaching them to any meaning.
Meditation may provide a way to finally relax for over 6 million Americans living with chronic daily anxiety. In this article, we will talk about a relaxation technique for anxiety: meditation.
This is a simple but powerful relaxation technique that we do with full focus and deep breathing. It’s easy to learn, can be done almost anywhere, and gives you a quick way to keep your anxiety under control.
The key is to breathe as deeply as possible. Fill your lungs with fresh air. When you breathe deeply through your abdomen, you breathe more oxygen than you breathe through your upper chest. The more oxygen you get, the less tense-anxious you are.
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. Your hand on your stomach will rise. Your hand on your chest will move very little.
- Breathe out through your mouth. You can breathe more by contracting your abdominal muscles. Your hand on your abdomen will move downwards, while your other hand will move very little.
- Continue to breathe in through your nose and out through your mouth. Try to adjust your breath according to your belly rise and fall. Breathe out slowly.
- Divide each breath into 3 seconds. So breathe in 3 seconds (not slower or faster), hold your breath for 3 seconds, and exhale in 3 seconds. You can count with your fingers while doing this.
If you find it difficult to breathe in your stomach while sitting, you can try lying on a flat surface. Put a book on your belly and watch the book rise as you breathe and watch the book descend as you exhale.
Last Updated on November 1, 2021 by Patric Johnson