Meditation for Overcoming Anxiety and Fear

Meditation, a scientifically supported method for regulating emotional states, effectively manages psychological stress. Specifically, meditation for anxiety and fear can help to address fears, increase stress resilience, reduce anxiety levels, and lessen the impact of panic attacks. At its core, it develops the ability to control the mind. Many people seek anxiety relief meditation techniques to manage these challenges.

What is the difference between fear and anxiety?

Fear is the apprehension of something specific. However, people are often afraid of imagined dangers.

Anxiety is undifferentiated fear. It's a confused state where it's difficult to articulate what a person is specifically afraid of.

Meditation for fear and anxiety addresses both states.

1. An anxious thought arises in the mind, triggered by existing fears in consciousness, such as fear of uncertainty, fear of authority, or fear of judgment. Or by externally imposed fears, like the belief that you must achieve a lot in a short time.
2. The person latches onto the thought and begins to replay it continuously.
3. The imagination kicks in, painting a negative outcome of events.

A bodily reaction is triggered (hormonal changes, dizziness, numbness in the extremities, headache, rapid heartbeat, sweating). The balance in the nervous system is disrupted.

With constant repetition of negative thoughts, a person falls into a "hormonal trap." The body, sensing all these symptoms, believes it's threatened, which further amplifies internal anxiety. Eventually, the person forgets what started the wave of anxiety. They only feel an all-consuming, frightening state. This is why many seek methods for stress reduction through meditation for anxiety.

This resembles waves in the ocean, where one wave generates another, escalating and intensifying each subsequent one.

It creates a vicious cycle. To escape it, one needs to stop and dive inward to a place where the mind is calm. Meditation teaches self-control, leading to calmness, relaxation, and mental balance.

• Environmental factors, family dynamics;
• Overwork;
• Poor diet;
• Inadequate sleep;
• Emotional stress;
• Characteristics of the nervous system;
• Persistent disruption of water-electrolyte balance, brain hypoxia;
• Traumatic brain injuries.

Mantras

Find a comfortable position, relax, and shift your focus to the present moment. Then, recite pre-selected mantras. You can also listen to them. AUM mantra is very effective. If you experience strong nervous excitement, mantras are helpful in calming and elevating consciousness.

Metta Meditation (Loving-Kindness Meditation)

This practice develops equanimous goodwill toward everyone. It helps to get rid of existential fears and fears related to interpersonal relationships. It bestows calmness and stabilizes the emotional state.

Trataka (Candle Gazing)

Concentration on the flame of a candle. Relaxation occurs, and excitation processes in the brain are inhibited, transitioning the body into a state of rest.

Contraindications: Glaucoma, acute inflammatory diseases of the eyes, epilepsy.

Meditation in Motion

The practice of mindful walking involves uniting the body with the mind during movement. Coordinating all aspects of oneself improves control over feelings and thoughts.

Passive Meditation helps neutralize an attack of fear and anxiety as it arises. This technique aligns with the principles of mindfulness for anxiety.

1. Assume a comfortable position (sitting on a mat, lying down, or sitting on a chair or in an armchair).
2. Relax your body as much as possible.
3. Breathe freely, without pauses, and naturally.
4. Focus your attention on your breath. You can use counting to maintain the evenness of inhales and exhales. These breathing exercises for anxiety are a key component.
5. Breathe consciously until relief occurs.

Focusing on breathing allows you to concentrate on the relaxation process and get rid of extraneous thoughts.

Controlled Breathing with Retention (Breath Holding)

During an attack of fear or anxiety, breathing becomes rapid. Controlled breath-holding can help manage panic. This is useful meditation for panic attacks.

• Find a quiet, peaceful place where you can sit or lie down.
• Assume a comfortable position with a straight back.
• Close your eyes and take several deep breaths in through your nose and out through your mouth.
• For a few minutes, concentrate on one point and simply observe the air entering and leaving. Alternatively, concentrate on the physical sensation of breathing, such as the rise and fall of the chest or abdomen during inhalation and exhalation.
• Focus your attention on sensations. Note where tension or discomfort is felt.
• With each exhale, relax your body more and more.
• If thoughts distract you, gently return to observing the movement of air. You can help yourself with the words "inhale-exhale, inhale-exhale."
• Focus your attention on breathing, even if it seems difficult. Take slow, deep breaths.
• When the body is completely relaxed, change the pace of breathing: a deep inhale to the count of "one," hold your breath for 4 seconds, exhale to the count of "two."
• Continue this breathing for 10 minutes.

Body Awareness

Being aware of what is happening in the body during an attack of anxiety and fear. This type of meditation for anxiety implies:

• Autoregulation — the ability to regulate distress by focusing attention on bodily sensations, preventing the increase of muscle spasms;
• Emotional awareness — the ability to recognize the connection between psycho-emotional and physical states;
• Attention regulation — the ability to maintain attention on bodily sensations;
• Bodily self-sensation — awareness of uncomfortable, comfortable, and neutral bodily sensations. This relates to body scan meditation for anxiety.

This is a gentle shift of focus from negative, stressful experiences to one's own sensations. When a person is aware of what is happening right now, they receive feedback from the body. They tune into their own body, noticing what arises inside in response to certain thoughts and emotions.

By responding to what is happening in the present, a person acknowledges what is happening to them, whether they like it or not. They see the situation as it is. Then unfounded fears and anxieties dissolve.

Throughout the Day

Meditation in motion, body awareness, and passive concentration on breathing can be practiced in everyday activities. While walking or in transport, you can keep your eyes open. The main thing is to practice each time you remember it.

Before Bed or in Moments of Stress

The main thing in practice is regularity. If you practice the selected meditation daily for two months (in the morning, before bed, or at least in moments of stress), the level of inner calm will significantly increase. Many seek how to meditate for anxiety specifically for these times.

The specific meditation technique that suits you will depend on your personality. Temperament plays a significant role. For extroverts, meditation that involves connection with other people will work best, such as listening to the mantra "Om" or any of the meditations conducted under the guidance of another person, i.e. guided meditation for anxiety.

For introverts, solitude is effective, such as trataka or any of the meditations performed independently.

• Reduction of anxiety,
• Elimination of obsessive fears,
• Relief of tension,
• Freedom from replaying similar thoughts,
• Stress reduction,
• Improved ability to cope with difficult feelings,
• Increased level of happiness,
• Improvement in quality of life.

• Intense exercise in the morning or good physical activity at the first signs of anxiety;
• Refusal of stimulants;
• Contrast shower;
• Adequate sleep;
• Altruism (when you know that you have caused happiness for someone, it can already give a sense of inner well-being);
• Awareness of the impermanence of life... Worry does not eliminate tomorrow's problems, but takes away today's peace.

Worry does not leave tomorrow's problems, but takes away today's peace.

Buddhist wisdom