Top 5 Meditation Styles to Break the Cycle of Anxiety
Rebecca Sidoti, LCSW
VR Therapist
OCD & Anxiety Expert
Kristin Justice, LAC
Grief & Loss
Women’s Mental Health
Stress & Adjustments
Caroline Goodhines
Maria Rice
Denise Spivey
Lots of people try breathing exercises, or mindfulness at some point to help ease anxiety, but how do you know which strategies will best calm you down? I’m here to tell you that while you can meditate in any way you see fit, there are so many different types that you may need to try multiple before finding the one best suited to you. Meditation is a practice that involves mental and physical techniques in order to clear the mind. People meditate for endless reasons, but some of the most common ones are to relieve stress and anxiety, or to relax. Remember that there’s no right or wrong way to meditate, but the differences between the various types of meditation are key!
1. Breath Awareness Meditation
Breath awareness meditation is an ‘entry level’ strategy that encourages focus on mindful breathing by counting breaths slowly and deeply. It reduces anxiety and emotions by helping you solely focus on breathing and ignore any other thoughts bouncing around in your mind – no matter how positive or negative.
2. Mantra-Based Meditation
Mantra-based meditation is when you continuously repeat a set of words or phrases silent or out loud to anchor yourself in the present moment and redirect any negative thoughts you may be having. There are many different types of mantras including:
- Loving-kindness: positive thoughts about yourself or others like “May you be happy”
- Affirmations: any affirming phrase such as “I can do this”
- Focused: saying words out loud or in your head which narrate what your body is doing, like saying “up” or “down” with the rise and fall of your chest as you breathe
3. Transcendental Meditation
Transcendental meditation is a technique which encourages a relaxed state of awareness by avoiding distracting thoughts. By focusing on your attention, Transcendental Meditation uses a repeated mantra, much like Mantra-Based Meditation in order to direct your attention. This meditation can be done alone or with the help of a professional.
4. Loving-Kindness Meditation
Loving-kindness meditation (LKM) is about prioritizing loving yourself and the important people in your life. There are many variations of LKM, but the easiest way to practice it is as simple as repeating a positive or supportive phrase in your mind, and then including our friends and family in that thought, and at the end, everyone. LKM is deeply tied to mindfulness because it is all about being in the present moment and adding an extra level of compassion in your life.
5. Body Scan Meditation
Body scan meditation (BSM) involves directing your attention to specific parts of the body from your feet all the way to your head. The goal is to increase awareness of your physical body and emotions. By scanning your body you should be able to more easily pinpoint physical sensations that may be causing you discomfort and learn how you might be able to manage your emotions better and lessen pain.
These strategies are only a few of many different meditation strategies geared towards easing anxiety. It can be frustrating if you do not see immediate results, but remember that you may need to try many different strategies before finding the one that works best for you. Meditation has countless physical and emotional benefits, and if you stick with it, you may experience results you never before dreamed of.
Meditation for the short term & long term
- Calms you down and reduces the effects of anxiety, helps you feel less fatigued, lower your heart rate and blood pressure.
- Can help increase oxygen intake and circulation throughout your body. You are exercising your diaphragm when you breathe, and focused breathing during meditation can allow better nutrient flow and breath control for regular breathing.
- Can help decrease certain feelings of pain and discomfort. Soothing the brain and its habits repeatedly can help people feel pain less intensely.
- Can reduce stress and therefore increase melatonin levels, leading to an easier time falling asleep and staying asleep.
- Improves attention, memory and focus, allowing for higher productivity at work, school or other daily activities.
Meditation for Anxiety in a Nutshell
Meditating may feel silly at first, but its effects are very real, and could help you too! While you are waiting for your first or next session with a professional, meditating may be the perfect way to relieve feelings of stress or anxiety right from your own home. If you’re looking for professional advice, Mind By Design has options that may suit any of your unique needs. You can book a free consultation call today with any of Mind By Design’s mental health professionals to begin your journey today.
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