Practicing mindfulness keeps you in the present, soothes the mind and relaxes the body. If you experience anxiety, practicing mindfulness regularly may greatly diminish your symptoms, according to internationally known anxiety expert Robert Leahy. Mindfulness is a way of experiencing your inner and outer world clearly without the distortions of thoughts, opinions or ideas. You are fully present in the moment and departed from thinking, controlling or judging. Mindfulness is a technique that anyone can master with practice.
Misconceptions
Dr. Scott Elkin, author of "Stress Management for Dummies" and founder of the Stress Management and Counseling Center in New York City, points out that people create anxiety and stress by worrying about what will happen in the future or thinking upsetting thoughts about the past. Leahy explains that anxiety does not exist in the present moment, but is built out of the past and the future.
Mindfulness, while linked to a Buddhist form of Eastern Meditation, is not a religion. Elkin explains that you do not need to know anything about Buddhism to practice mindfulness.
Time Frame
Dr. Edmund J. Bourne, author of "The Anxiety and Phobia Workbook," recommends practicing meditation for 20 to 30 minutes per day. A beginner may wish to start with 5 to 10 minutes. Bourne recommends using a timer or a piece of relaxing music to gauge your meditation time. After you master 20 to 30 minutes per day, Bourne suggests going up to an hour.
According to Leahy, if you practice meditation daily for a period of days or weeks, you will likely notice that the frequency of your anxious thoughts will lessen, and you will feel less stressed when the thoughts do appear.
Benefits
According to Leahy, mindfulness involves becoming more aware of anxious thoughts and simply observing them and letting them go without buying into them, versus trying to extinguish them, which would only make them stronger. In addition to reducing anxiety, Dr. Bourne lists a number of benefits that result from practicing mindfulness--sharpened alertness; increased energy level, productivity, objectivity, self esteem and awareness of emotions; and decreased self-criticism and dependence on alcohol and drugs.
Guidelines
Find a comfortable, quiet environment and take a seat. You can either sit cross-legged on the floor or in a chair. Your posture should be straight--without straining or rigidity--with your hands resting on your thighs. Bourne recommends you do not lie down, as this can lead to falling asleep.
Close your eyes and bring your attention to your breath. Bourne suggests choosing a focus for your attention, such as your breath or a mantra. If using a mantra, choose a neutral word such as "one," or a word or phrase that has meaning to you such as, "I am at peace."
With your attitude passive and non-judgmental, concentrate on the object of meditation. When thoughts come into your mind, let them come and go without vigorously rejecting them or trying to hold onto them. Your attention will wander. When it does, bring yourself back to your object of focus. Let go of concern as to whether you are doing it "right" and know that some meditations will go well, some not so well, and sometimes it may be difficult to meditate at all.
Warning
Bourne indicates that while you may start out with the intent to practice mindfulness daily, you may find yourself coming up with excuses to avoid practicing after a week or so. He outlines a few of the most common excuses.
"I don't have time" often means you haven't put relaxation high on your priorities over other pressing matters.
"I feel more anxious when I relax" can mean that you are a person who experiences suppressed feelings while deeply relaxed, producing the sense of anxiety. Bourne encourages you to open your eyes and pause your practice until you feel better. If this does not improve over time, consider consulting a therapist who can help desensitize you to relaxation.
"I just don't have the discipline" likely means you have not practiced long enough to incorporate mindfulness as a habit. Practicing five to seven days per week for a month will likely ingrain mindfulness as a habit.
References
- "Anxiety Free: Unravel Your Fears Before They Unravel You"; Robert L. Leahy, Ph.D.; 2009
- "Stress Management for Dummies"; Allen Elkin, PhD; 1999
- "The Anxiety and Phobia Workbook"; Edmund J. Bourne, PhD; 2000
