I have found meditation to be helpful in my everyday life. Most of my
adult life I have had anxiety - I often joke that anxiety and I are old
friends. Part of this is trying to get that little voice in my head to just shut up for a while.
I have used prescription drugs to manage anxiety - I have not
had a problem with dependence on anti-anxiety drugs, but it can be a
problem for some. Meditation reduces the overall level of my
free-floating anxiety and quiets the noise in my mind, allowing me to leave the drugs for more severe
occurrences of anxiety and panic attacks. These are some of my thoughts
on meditation and some helpful links.
There is no mystique to meditation, it is a simple technique for
better insight to your own mind. It is both a skill and a habit.
It is not hard to learn or do, but it takes some practice and patience:
- Get ready: At first, find a quiet place without distractions.
Get comfortable in any position you like. Start with only a short
meditation, 2 minutes or so of quiet time. With practice you may find
you can meditate almost anywhere.
- Relax: This is personal, private time with yourself. There is
no right or wrong way to meditate so try not to be judgemental of
yourself - you will find a method of quieting your mind, achieving mindfulness,
that is comfortable to you.
☛ Mindfulness is a mental state achieved by focusing one's
awareness on the present moment, while calmly acknowledging and
accepting one's feelings, thoughts and bodily sensations.
- Clear your mind: This is the part that frustrates beginners.
Concentrate on a single, simple thing like your breathing or a single
word (a mantra) or a short phrase. Doesn't matter what
you choose, something pleasant and neutral. Your mind will wander and
you will have other thoughts, feelings and sensations. This is
part of the process. Don't worry about it. Just notice these
things and let them pass and go back to your single thought, breathing
or mantra. Realize that those 'intrusive' thoughts are things that can
wait for the few minutes you are taking time for yourself on a brief
vacation within your mind.
- Practice: Rehearse the process and as you get the knack for
it extend your time meditating. With practice you will notice that you
enter a peaceful state of mind (mindfulness) more easily.
- Make it a habit: Set aside a time and quiet place a couple of
times a day for yourself and your mind.; But it doesn't have to be
rigid, also use opportunities to meditate - I meditate when going
somewhere in Uber, or in the waiting room of an office. One office I
wait at the air-conditioning has a loud hum - I find that perfect to
notice as my point of 'concentration'. With practice you can let the
voices in a place dissolve into a murmur, noticing them but not trying
to listen or understand, not letting them intrude into your peaceful
thought.
I try to meditate twice a day for 10 minutes or more, once in the
morning with my coffee before my day starts, and in the evening between
dinner and evening activities. I also frequently meditate
opportunistically when riding in Uber, or any place I'm waiting.
Resources:
Meditation
for Beginners: 20 Practical Tips for Understanding the Mind