Anxiety and Mindful Meditation

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Looking for a natural cure for your anxiety?
Mindful meditation might be all you need to attain inner peaceAnxiety is an undeviating part of our lives that can never be completely eliminated. Whether we are experiencing a normal increase in our stress level in reaction to life changes or we are suffering from a major anxiety disorder, there are many ways we can be helpful to ourselves in enduring and overcoming distress. Most research points to a combination of psychotherapy and psychopharmacological medication as the most effective approach to take to reduce and manage anxiety. Now on the horizon, research is beginning to point to a new remedy for anxiety: mindfulness meditation. All you have to do is breathe. Our physical breath is closely connected to our mental health. When we are anxious, we breathe faster and shallower. During intense periods of anxiety or panic we may even hyperventilate. However, when relaxed and calm our breathing is slower and deeper. Just by stopping to pay attention to our breathing we can send a signal to our anxious mind to calm down. Mindful meditation is simply stopping to observe our breath.
Though it is simple, mindful meditation is not easy. Try it now: turn from the page and put all your attention on your breath… How long before you noticed the painting on the wall was crooked, or began to worry about what you need to get done? Ten seconds? Five? Did you become frustrated or judge yourself for not being able to keep your attention on your breath? When we are in “automatic pilot” mode, or “doing mode,” as we at any given moment, we are unaware of how little we are present in the moment and how much we pass judgment on our thoughts, feelings, and behaviors. These judgments affect our mood and state of mind.
While meditating, these distractions away from your breath should be viewed as opportunities to practice returning your attention to the present moment and suspending judgment. The key to mindful meditation is always to return to the breath. Distracting thoughts will persistently arise. We should not try to suppress these thoughts but label them (“thought of boredom،” “thought of pain”, or “thought of worry”) and return our attention to the breath. With practice, we will find that the labeling of thoughts and the return to the breath becomes easier. We will also find that it is possible to meditate for longer periods of time. The longer we meditate at a time, the quieter the distracting

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