Mindfulness Meditation to Reduce Anxiety

Chronic anxiety is a common mental health problem.  In the UK, it currently effects many millions of people, causing unhappiness, reduced life satisfaction, as well as having a detrimental effect on daily functioning.  Unresolved, it can lead to chronic physical health problems including gastrointestinal issues, respiratory illness, and heart disease.  

There are different types of anxiety people may experience.  Some of these include: Generalised Anxiety Disorder; Obsessive Compulsive Disorder; Social Anxiety; Health Anxiety, Phobias, Panic, and Post-Traumatic Stress Disorder. You can read more about specific types of anxiety here.   

There are also many effective treatments to resolve anxiety, however which treatments work best is dependent on the nature of the problem, its severity, and how long it’s been experienced. Some therapies that have been effectively applied include: Emotional Freedom Techniques (EFT), EMDR, CBT, Wellbeing Therapy, and Forgiveness Therapy.  

For self-care purposes, meditation has proven to be one very effective method to improve mental health and wellbeing.  Whilst not a replacement for therapy, it can assist with managing symptoms as well as prevent anxiety from recurring.  Generally, meditation involves focused attention, such as on the breath or various bodily sensations.  It usually entails sitting at specific times in a specific posture, and meditating for 30 to 60 minutes.  

Whilst numerous studies have found meditation to positively effects diverse wellbeing outcomes, meditation is not just a technique that can reduce distress however.  Many spiritual traditions practice meditation for purposes of developing insight, evolving spiritually and ending suffering.  The Sufi, Christian and Buddhist traditions for instance teach practices such as ‘just sitting’ which emphasizes pure awareness without any object of focus.  

Other common meditation techniques that are taught by Bhuddhists include mindfulness of breathing and Vipassana meditation, where the practitioner engages in mental training, trying to objectively observe environmental phenomena such as the breath or physical sensations, for purposes of discovering universal truths of impermanence, suffering and egolessness (dhamma.org, 2023)

Meditating can have profound consequences for our mental, emotional, physical, social and spiritual wellbeing.  However, beginning practice can be quite challenging.  Many people experience what the Buddhists call the ‘monkey mind’ where one’s thoughts jump from one thought to another; to the extent that even sitting and counting to 5 whilst observing the breath can seem difficult.  However, just as you wouldn’t expect to manage symptoms of depression after taking one prescription pill, with meditation, it’s necessary to practice regularly to train your mind to be present so you can be worry free and happy.    

Scientific evidence shows that regular practice of meditation boosts mental wellbeing.  More specifically, studies suggest that it reduces stress and anxiety; improves emotion regulation; increases concentration, as well as improves self-esteem and self-acceptance.  

I hope you found this information useful.  If you would like any further information about meditation then feel free to get in touch.  

Wishing you all the best.

Sadaf