I found an article about 5 meditation techniques for anxiety and I agree they are all good but I realized that one simple easy instant meditation made all 5 of these meditation techniques for anxiety work better.
The 5 mediation techniques for anxiety are from bajarpesoorlando.com…
Here are 5 top rated relaxation tips.
1) Diaphragmatic Breathing: Whenever we feel nervous we might begin to hyperventilate, taking really shallow breaths. For this reason the most effective relaxation techniques for anxiety is to inhale and exhale while using full capacity of one’s lungs. To do this, imagine that you are breathing into your belly instead of your own chest. Your belly ought to rise and fall each time you breathe in and out.
2) Visualization: Visualization is a good way of getting your mind far from anything that’s causing you to feel nervous, and training it to feel more calm even in the course of circumstances in which you wouldn’t normally feel comfortable. Imagine, in detail, sights, sounds, smells and sensations that you’d sense if you were in a location which made you feel peaceful and cozy, like when you are on vacation.
3) Hypnosis: There are a selection of self-hypnosis relaxation guides accessible in MP3 form. These will assist you to guide your mind away from thoughts which make you feel burdened or anxious, and may help guide you through particular techniques to help your whole body relax, including progressive muscle relaxation. You will find many of these for free or low cost on the web or even as an app on your smartphone. Make sure you select one linked to your unique problem. For example, you can find self-hypnosis MP3s designed for social anxiety if your nervousness pops up during interpersonal situations, or you might pick self-hypnosis made to enable you to sleep better if your nervousness is actually elevated due to a lack of sleep.
4) Timed Breathing: If you’re anxious and then try to inhale deeply you may well find it hard and actually begin to hyperventilate. Instead of attempting to inhale and exhale deeply, for rapid relaxation prior to or perhaps during nervous instances you could try timing your own inhaling and exhaling. For example, try inhaling for a count of five, and out for a count of seven. Increasing the out-breath is actually proven to help relax your body’s nervous system, and the counting provides you with something different to focus your mind on.
5) Enhance Your Sleep: Though it’s not a relaxation method in the same way as those above, having enough sleep is essential for keeping you feeling physically and mentally calm. When you don’t get enough sleep you may start to feel nervous, and the other way around. Some tips include recording any worries on a sheet of paper before going to sleep to help get all of them out of your head. It’s also wise to avoid caffeinated drinks, and get physical exercise early on in the day.
While these meditation techniques for anxiety are good the easiest quickest and most effective fast mediation it HeartSpace™. This meditation not only helps with anxiety symptoms it also helps the 5 top rated relaxation tips work better. And HeartSpace™ is fast, quick and easy to learn and you can use it anywhere, which makes it a portable meditation technique.
What do you think?