Meditation does help manage anxiety, depression and pain, but
does not appear to help with other problems according to the 47 studies
analyzed in an article published in JAMA
Internal Medicine, 2014.
Dr. Madhav Goyal, of Johns Hopkins School of Medicine says
the positive effects of meditation on anxiety, depression and pain can be
modest, but are seen across multiple studies, and about 2.5 hours of meditation
practice per week (20-30 minutes per day) produces consistent effects.
Guided meditations are literally recordings of someone who verbally
talks you through a meditation session. There
are a variety of guided meditations geared toward managing depression and/or
anxiety that are freely available on the internet (YouTube). If you have anxiety or difficulty clearing
your mind, start with guided imagery meditations because they give you
something to focus on besides clearing your head.
Additionally, don't let the thought of meditating the
"right" way add to your stress.
You can make meditation as formal or informal as you like, however it
suits your lifestyle and situation. Some people build meditation into their
daily routine. For example, you may start and end each day with a half hour of
meditation. All you really need is a
few minutes of quiet time.
I meditate when I run by focusing on the rhythmic foot
strikes. I also meditate when I am
weeding in the garden. All I am thinking
about is the plot of ground right in front of me, clearing my mind of all the
other noise.
Activity: Meditation Practice
Here are examples of ways to practice meditation on your
own, whenever you choose. Pick one and
try doing it for a week 20 minutes a day.
- Breathe deeply. This technique
is good for beginners because breathing is a natural function.
Focused breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
- Body Scan. When using this
technique, focus attention on different parts of your body. Become aware of
your body's various sensations, whether that's pain, tension, warmth or
relaxation. Focus on trying to relax any
areas that are tense.
- Focused attention. Focus all of your attention on one thing,
like a candle flame or a swimming goldfish.
- Open monitoring. Instead of focusing on any one object, you keep your attention open to whatever presents itself. The easiest way to try this is to go outside and watch the sky, a babbling brook or the ocean.
- Repeat a mantra. You can create
your own mantra, whether it's religious or secular. “I am awesome.” “It is what it is” “Relax” or whatever other
message you want to send to yourself.
- My personal favorite is
mindfulness meditation which I do when trail running. Mindfulness meditation is the practice of
intentionally focusing on the present moment, accepting and
non-judgmentally paying attention to the sensations, thoughts, and emotions
that arise. I am aware of what I see so
I don’t fall, my breathing, the joy it brings me when I see a woodland creature,
how good the cool breeze feels, etc. My
mind stays occupied so I am unable to dwell on all of the stresses, anxieties,
frustrations and obsessions I may have.
- Read and reflect. Many people
report that they benefit from reading poems or sacred texts, and taking a few
moments to quietly reflect on their meaning.
- You can also listen to music,
you find relaxing or inspiring. You may want to write your reflections in a
journal or discuss you with a friend or spiritual leader.
- Focus on a painting. I personally like Thomas Kinkade for the warm, country scenes, but whatever works for you. Imagine yourself in the painting. What does it feel like? What does it smell like? What do you hear?
- Loving Kindness Meditation. Focus your attention on generating in your heart and mind feelings of compassion and acceptance for the following people, one at a time:
- Oneself
- A good friend
- A “neutral” person
- A difficult person
- All four of the above equally
- And then gradually the entire universe
Don't judge yourself, which may only increase your stress
and depression. Meditation takes practice.
It's common for your mind to wander during meditation, no matter how
long you've been practicing it. If you're meditating to calm your mind and your
attention wanders, simply return to the object, sensation or movement you're
focusing on. That’s it. No judgement.
Experiment, and you'll likely find out what types of
meditation work best for you and what you enjoy doing. Other types of meditation can be found at: https://liveanddare.com/types-of-meditation
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