Are you anxious and tense? Here’s how to take the negativity right out of your system!

It is natural for people to feel anxious about important things that might be going on in their life. If you have a big exam coming up, or if you are taking up your first job, or you are just entering a relationship, or if you are about to get married, you will, naturally, be a little anxious.

However, some people feel anxiety levels over and above what one might consider normal. They experience negative thoughts more often than others. They then experience high blood pressure and their overall well-being is impacted negatively. People with anxiety often avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or rapid heartbeat.

Sometimes you worry just about worry!

So, what can you do to get over this condition? Studies have shown that meditation helps to combat anxiety followed by mantra or transcendental meditation. There are many kinds of meditation that can help to calm you down. You can consider some of them.

Transcendental meditation

Most meditative techniques improve concentration and have a calming effect on the mind. Techniques like transcendental meditation have been found to be particularly useful in dealing with anxiety.

A study on the physiological effect of transcendental meditation found that the oxygen consumption and heart rate decreased during meditation while the skin resistance increased. Even the electroencephalogram taken during meditation showed changes in the brain, proving that meditation works.

Mindfulness-based stress reduction

Mindfulness-based stress reduction (MBSR) is believed to alter emotional responses by modifying cognitive-affective processes. Such methods have a positive impact on those parts of the brain that deal with mental skills and emotions and feelings. Those who undergo MBSR show improvement in anxiety and depression symptoms and self-esteem. Those who used breath-focused attention have decreased negative emotion experience, and reduced fear and anxiety.

How to meditate

The first thing to do is to choose an ideal location for meditation, where you will not be disturbed.

  • Choose a quiet time and start with five to 10 minutes of meditation. Slowly increase the duration as you get comfortable with the practice.
  • Sit in a comfortable position with your back straight. Use a pillow against a wall if you need it.
  • Close your eyes and focus on your breath; pay attention to your inhalation and exhalation.
  • You can also chant a mantra and focus on it instead of your breath.
  • Some thoughts will come to you naturally. Let the thoughts flow, and do not stress over them.
  • Pay attention to the smells, sounds, and sensations around you.
  • After a fixed amount of time, get back to your routine slowly.

Follow this procedure and in just a few weeks, you will feel a sense of restfulness.

 

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