How to meditate
If you suffer from anxiety and panic attacks, I would like to bring to your attention a technique for relaxation that, in my case, proved itself as a very successful one. Not only in my case. I know a lot of people who have benefited from meditation.
There are various forms of meditations and I don't want to deal with them here. What is important for you is that if you practice meditation you can train your mind and body to deal with everyday situations easier.
It may be that when you hear the word "meditation" you think that it is not something for you or that you don't believe in such things... Trust me - it is never too late to try anything.
When my panic attacks first started, I began researching all possible methods to start at that moment.
What does meditation look like? First of all, let me tell you, it is nothing hard at all. I will explain here the most basic form of meditation. First of all, turn off your mobile phones, computers and find a place in your house or apartment where no one will disturb you for the next 10-15 minutes. This is very important - no one should interrupt you during your meditation.
Sit on the floor or some mattress; you can sit anywhere actually, as long as you are comfortable. Cross your legs and straighten your spine. If you can't straighten your spine, loosen it freely. Remember - the most important thing during meditation is your comfort. That is why you should check if you are comfortable every time you start meditating.
When you have postured yourself comfortably with your legs crossed (so called lotus or half-lotus posture) you can put your hands on your knees. Close your eyes and mouth and focus all your attention on breathing through your nose. Don't breathe with force; let your body breath itself. Be observer of this breathing process.
Note that you should breathe with your stomach and not your chest. In other words, it is important that your stomach is moving during breathing. You will master this if in the beginning of your meditation practice you put your hand on stomach and hold it there. If your hand is moving while you breathe, this indicates that you are breathing correctly and the way it is recommended.
So, inhale - exhale, inhale – exhale, inhale - exhale... and so on. Your focus during your meditation is exactly this: inhale - exhale. Of course it is very likely that your thoughts will wander away and you will start to think about some other things and not even be aware of it. This is ok. In the moment you become aware of your wandering thoughts, slowly return to the focus of your meditation, to your inhale - exhale.
Therefore, it is important that you don't become nervous if your thoughts wander away during meditation. Instead, return to your object of meditation. You can also count your inhalations and exhalations, from 1 to 10 and start from 1 again. Some people find it easier to concentrate when they count.
The main goal of meditation is so called "resting of the mind" or "not-thinking". If you think about it, we constantly think about something during the day, our minds can't stop thinking.
At first, meditate for 5-10 minutes. Later extend this to 15-20 minutes. Actually it is not important how long you meditate, what is important is how well you have relaxed and how satisfied you are. In other words - quality before quantity.
In the beginning it may seem very strange and funny. Like: "What am I doing sitting in a dark place like this" :-) but trust me, after several minutes when your mind relaxes, your body will follow. Body will relax. So, the point is in clearing your mind from any kind of thoughts. Don't think at all, just observe your breathing. Don't judge or analyze how well you perform. There is no "right" or "wrong" in meditation. You can't fail even if you try. Just observe your breathing without any kind of analysis.
One of the most important things is your mental point of view. Don't expect anything from meditation. Don't think that something will rapidly change in you. Be indifferent to meditation. Try and see if it works for you or not. Practice for a few days in a row but take it seriously. Don't dismiss it right away as something that is not for you.
If you keep meditating, you will in time see that you react to everyday stress more easily.