Meditation To Ease Restlessness

Restless, anxious, fidgety -- you're worried or nervous or hyped up on coffee and you can't stop moving. Or, it's 3 A.M. and your thoughts are racing, keeping you from a deep and much-needed sleep. Whatever causes it and however it manifests, restlessness feels like you're running in circles with no way to stop. Although trying to meditate while restless may feel impossible, the act of mindfulness can get you out of the circle and back to normal.

Why It Works

Mindfulness meditation focuses on the breath and the act of breathing. This naturally slows the rate of breathing and initiates a relaxation response. Your heart rate slows and your body releases endorphins -- the chemicals that make you feel mellow and happy -- into your bloodstream. People who meditate also experience an increase in alpha and theta brain waves, which indicates a relaxed, less frantic mental state.

Basic Meditation Technique

To meditate, simply find a place to sit where you can be comfortable for a while. Close your eyes and pay attention to your breathing. Notice the way the breath flows into and out of your body. When thoughts arise, observe and label them. Say to yourself "I am thinking about my meeting tomorrow," and return your attention to your breathing. Don't worry about doing it perfectly, just keep coming back to your breath. You may sit for as long as you are able, but 10 to 15 minutes is a good length of time for beginners.

Tips and Tricks

If you are especially restless, you may find it hard to focus or even to sit at all, in which case a trick or two may be helpful. If you feel you must move, try walking meditation or yoga sun salutations. In either case, keep your movements slow, methodical and repetitive, tying your breath to the motion in order to elicit the relaxation response. If you are able to sit, you can try counting your breaths or repeating a mantra, a word or phrase that goes along with your intent. You might count backward from 100 or say the word "peace" each time you exhale. This keeps you focused on your breath and not on your worries. If restlessness is a common condition, you may benefit from practicing meditation more regularly, even when you are feeling fine. Your body and mind become accustomed to the practice and it will become easier to relax.

Restlessness as a Symptom

Restlessness is temporary most of the time, brought on by stress and worry, or by overconsumption of things like alcohol or caffeine. Chronic restlessness can be a sign of a larger problem. It is tied to a variety of physical and psychological disorders, from vitamin deficiencies to depression. If your restlessness persists for more than a few days, consult a physician to rule out a more serious condition.