mind
Meditation tips
Calm a troubled
d n i m
Forgive yourself
If you’re feeling anxious, meditation can be an effective part of your treatment plan. CAT WOODS
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nxiety can feel alienating and overwhelming, though it’s far more common than you might think. One in four Australians is likely to experience an anxiety disorder during their lifetime, with women more susceptible than men. Those with anxiety typically report worrying over trivial concerns or fixating on particular thoughts to the point of being overwhelmed and feeling in a constant state of turmoil. This can negatively impact your health, relationships, social life and
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ability to work and study. It can also impact on your ability to exercise regularly. There isn’t one straight cause of anxiety either, with triggers including genetics, physical health, big changes and life events. Meditation can be hugely beneficial in finding a sense of calm and an ability to observe and cope with thoughts, feelings and perceptions.
How to start meditating
Developing a meditation practice is not an easy process for many people. For those who struggle with groups of people, meditation at home is a great starting point. There are no rules as to how long it should take, how you
should sit, lie or pose, nor what time of day is best for meditation. Photos of serene yoga people in lotus poses by the ocean are wonderful fodder for Instagram, but rarely does a genuine meditation practice resemble this perfect scenario. There are many ways to meditate. For some, silence and sitting still brings them a great sense of peace and security. For others, ocean or forest sounds from a recording and lying in a dark room is their meditation. Perhaps you prefer to have some beads to move through your fingers (yogis use mala beads), repeating a mantra or counting for each bead. Yoga teacher Denise Payne taught
To create a sustainable meditation practice, the key is self-compassion. There is no perfect way to meditate, nor the perfect mind. Like any exercise, meditation takes practise, dedication and the ability to forgive yourself for those times it feels monotonous, challenging or impossible. Be flexible enough to adapt your meditation to your situation. Take it outside and go for a walk with the dog while noting every sound, smell and sight you experience. This is just as mindful, aware and healthy as following a guided meditation session if it enables you to feel fully engaged in the present moment, rather than anticipating future scenarios or fixating on the past.
One of the most difficult aspects of meditation, if not the most difficult aspect, is spending time intimately with your own mind
Spend time with your mind
me the “so hum, hum so” mantra. When you inhale, say to yourself, “so hum”; as you exhale, say, “hum so”. Try to lengthen each breath and the time between each breath. If you have mala beads in hand, move one bead through your fingers per mantra. There’s no need to go it alone, especially if you’ve never tried to meditate before. Apps like Headspace provide free meditation guidance. There are more than 2000 meditation apps available, but Headspace is clinically validated and researched by national scientific institutions, so it has the advantage.
One of the most difficult aspects of meditation, if not the most difficult aspect, is spending time intimately with your own mind. This can be far from serene for those experiencing thoughts and feelings that create anxiety. Meditation may also leave you vulnerable to memories that can trigger troubling emotions. If you feel that this happens to you, it’s important to note that meditation can be part of a therapeutic approach to anxiety, but isn’t a form of therapy itself. Don’t be afraid to seek further guidance from a professional if your mind needs more than what meditation can provide.
THERE IS NO PERFECT WAY TO MEDITATE AND NO SINGLE METHOD THAT WORKS FOR EVERYONE.
Download a free app such as Headspace for easy guided meditations. Focus on your senses: what can you feel, smell, see, hear and taste? Recognise repeating and frustrating thoughts, and try to view them from an outsider’s perspective, even briefly. Are they rational? Are they true? What’s the worst that could happen? Be honest. Don’t be afraid to speak to a trusted friend, family member or your doctor about your anxiety and troubling thoughts. Find a space that’s quiet and safe to take some time for yourself when you feel overwhelmed. Count to your breathing, trying to lengthen each breath and create a small pause between each inhale and exhale. Focus and practise. Repeat a mantra or a sound: “so hum, hum so” as you breathe, or “I am OK”. Know that anxiety is a common experience and you’re not alone, even if it feels like it. Maintain social activities and engagement: going to the gym, joining a book club or attending events will keep you from being alone with thoughts and feelings that are difficult to manage.
FOR MORE SUPPORT If you or a friend or family member needs extra support, contact Beyond Blue on 1300 224 636 or Lifeline on 13 11 14.
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