Photo credit: www.mindful.org
Explore these five guided meditations for softening feelings of anxiousness and calming panic.
In recent years, the pervasive themes of unprecedented changes and uncertainty have become part of our collective vocabulary. Despite the exhausting nature of these shifts, one constant remains: our ability to adapt. Mindfulness practices stand out as valuable tools to help navigate feelings of overwhelm and uncertainty. If anxiety is becoming a hurdle for you, consider the following five guided meditations designed to promote calmness and reduce panic.
5 Guided Meditations for Panic and Anxiety
1. A Meditation for Investigating Panic Attacks
Firstly, take a moment to appreciate the decision to engage in meditation.
Begin by tuning into your body and mind, acknowledging any emotions or sensations you may be carrying. You might find lingering feelings from recent events or daily stresses.
Allow yourself to accept these feelings without any judgment. Just let them exist for now.
Gently shift your focus to your breath, inhaling and exhaling in a natural rhythm. Notice the sensations of breathing—how air flows in and out of your body.
Direct your awareness to either the tip of your nose or your abdomen, based on what feels comfortable. Feel the air move as you breathe in and out; if focusing on the abdomen, notice the rise and fall of your belly with each breath.
As you breathe, allow each breath to come and go freely. When you feel ready, transition your awareness toward exploring your inner experience.
Mindful inquiry involves gently examining the emotions and thoughts related to your anxiety, especially those that may be hidden from immediate awareness. This practice can foster deeper understanding.
Begin your exploration by checking in with yourself to determine if you feel safe engaging with these feelings. If you feel unsafe, it might be best to focus on your breath for now and attempt this later.
If you feel secure, allow your awareness to rest on your physical sensations or thoughts. Recognize them without delving into analysis or judgement.
Through this process, you may uncover hidden emotions or thoughts that contribute to your anxiety. Acknowledging what has previously gone unnoticed can illuminate pathways to understanding.
It is often the resistance to these emotions that amplifies fear; learning to accept them can mitigate their impact. Allow these feelings to flow naturally, just like weather patterns in the sky.
Gently return your focus to your breath, riding the waves of each inhalation and exhalation.
As this meditation concludes, take a moment to appreciate any newfound sense of calm. Acknowledge the space you’ve created for compassion and peace, and when ready, open your eyes, becoming aware of your surroundings.
Send yourself some loving-kindness. May I dwell in peace. May all beings dwell in peace.
2. A Meditation to Create Space Between You and Your Anxiety
Begin by finding a comfortable seated position. Take a few moments to ground yourself, feeling your connection to the chair and the floor. Allow yourself to relax, noticing the pull of gravity.
Observe how you are feeling at this moment. If anxiety is present, this is an opportunity to practice mindfulness. If not, recall a recent situation that caused you distress.
As you reflect on that experience, remain aware of how your body reacts and the thoughts that emerge.
Now, expand your focus outward. Utilize the concept of A.W.E. (And What Else?) to explore your senses.
If your eyes are closed, open them to observe your environment. Identify three things you see, using descriptive words about their colors and shapes.
Turn your attention to sounds. Listen for three distinct sounds and take note of their qualities and how they come and go.
Next, explore your sense of taste. Do you notice any flavors lingering in your mouth from previous meals or drinks?
Shift your focus to smell. Take a slow breath, acknowledging any scents in the air around you.
Finally, become aware of touch. Feel the surface beneath you and the contact between your hands and body. What sensations are present?
If you have the capacity, begin to notice your anxiety. If it feels overwhelming, continue to focus on your surroundings. When you’re ready, gently bring your attention to where you feel anxiety in your body and notice its characteristics—does it feel intense or gentle?
Can you soften your perception of this feeling? Treat it with care, observing how it evolves. If you encounter overwhelming sensations, redirect your attention to your senses again for grounding.
While exploring anxiety, consider the question: What do you need to know or understand right now? Let your inner landscape reveal answers, whether they come in the form of words or images.
As you end this meditation, commit to taking action based on what you’ve discovered, or simply carry the insights with you. Take a few deeper breaths to reconnect with your body and the present moment.
3. A Meditation for Working with Anxiety
Sit comfortably and find your relaxed posture. Feel the connection of your body with the surface beneath you.
Allow whatever is present in your mind and body to simply be. Take deeper breaths to encourage relaxation, inviting calmness into your awareness.
As you breathe in, silently invite calm into your body and mind, repeating the word to yourself with each breath.
Let your breath settle into a natural rhythm, continuing to breathe in and out without force.
Consider smiling gently. This simple act signals safety to your brain and encourages relaxation.
Now bring an anxious situation to mind. Acknowledge your feelings without letting your mind spiral into unproductive thoughts. Observe bodily sensations that arise, allowing them to exist without judgement.
Embrace all feelings that surface, whether they are fear, worry, or tension. Let these emotions be as big as they need to be, continually meeting them with kindness and acceptance.
If negative thoughts arise, treat them with care. Let them come and go without clinging to their narratives. Acknowledge the difficulty of the moment and wish yourself well during challenging times.
Reflect on your overall emotional experience. If fear arises about lingering feelings, remind yourself it’s okay to acknowledge these emotions.
If urges for unhealthy coping mechanisms appear, observe them without action. Recognize that they too will ebb and flow.
When pain or discomfort feels too intense, shift your focus to a neutral or positive aspect of your experience, allowing yourself relief before returning to the challenging feelings.
Continue to explore your experience with kindness, opening up to shifting sensations and thoughts without identifying with them.
Allow yourself a few moments of quiet reflection as you notice how mindfulness supports you in untangling from anxiety and painful thoughts.
4. A Meditation to Sit With Difficult Emotions
Find a comfortable seating position. Choose a moderate difficulty you’re currently facing—something manageable to practice with.
Identify any impulses to avoid this difficulty. Recognize thoughts or actions you might typically resort to for comfort.
Now, consciously turn toward that challenge. Take deep breaths, inviting compassion and strength into your presence.
Visualize a nurturing figure enveloping you in a blanket of acceptance and love. Allow this figure to reassure you of your worthiness and connection.
Face your difficulty directly. Trust that it’s safe to acknowledge this challenge. Listen to the comforting affirmations spoken by your nurturing presence.
Every time the urge to escape arises, gently turn back toward your experience. Training your mind in this way helps diminish the power of discomfort over time.
5. A Meditation to Explore Anxious Feelings
Start with a brief moment of mindfulness. Take stock of your current feelings, both in body and mind, without the need for resolution.
Shift your awareness to your breath, noticing where it feels most prominent. Allow your breath to flow naturally, without effort.
Recall a specific moment of anxiety, drawing on a manageable experience from the past. Focus on how this anxiety manifests physically.
Stay present with the sensations, allowing them to exist without change. Acknowledge any emotions that arise, giving them space to be felt.
Remember, it’s okay if strong emotions don’t surface. Simply being present with whatever arises is the essence of this practice.
Recognizing anxiety can sometimes increase feelings before they subside, so remain patient with the process of allowing feelings to be present.
Continue to dwell in your experience, allowing thoughts and sensations about anxiety to naturally unfold. This acknowledgment itself is a healing process.
As you explore, you may begin to unearth memories and beliefs that shape your understanding of yourself. This clarity can lead to freedom from ancient patterns.
Gradually refocus on your breath, allowing each inhalation and exhalation to ground you once more. Transition your awareness to your heart, embracing self-compassion for your courage.
As this meditation ends, congratulate yourself for dedicating this time to your well-being. Slowly open your eyes and return to your surroundings, carrying a sense of peace with you.
Source
www.mindful.org