In today’s fast-paced world, most of us have experienced anxiety or racing thoughts, and some find solace through resources like the best meditation music apps for sleep and anxiety. But a simple 10-minute guided meditation can help you regain calm and focus. Even a short meditation can reduce stress and anxiety, and it’s a great way for beginners to experience the benefits of meditation.
Getting Ready to Meditate
Before you start, find a quiet, comfy spot where you won’t be disturbed. Sit or lie down, whatever feels best. As you settle in, think about what you want to get out of the meditation. Maybe you want to let go of tension and find some peace of mind through methods like a Davidji Morning Meditation.
Guided meditation: Breathing and body scan
Deep breathing
In this part of the meditation, you’ll focus on your breath. Inhale deeply through your nose, then exhale slowly through your mouth.
Try counting your breaths. Inhale to a count of four, hold for one count, then exhale for six counts. As you continue breathing, be aware of how your chest rises and falls.
Body scan
Now, bring your awareness to your toes, similar to what you would experience in a 10 minute body scan meditation. Notice any sensations without judging them. Move your attention up your body, scanning your feet, legs, torso, arms, neck, and head.
If you find any tension in your body, gently release it.
How to handle overthinking and anxiety during meditation
During meditation, you might find yourself caught up in anxious thoughts. Here’s how to handle them:
- Acknowledge them without judging them. Just notice the thoughts as they come.
- Gently bring your focus back to your breath or your body.
- Visualize a peaceful scene. Imagine yourself on a beach or in a forest.
- Embrace the self-awareness that meditation brings.
Frequently Asked Questions
How do you get rid of anxiety and overthinking?
Getting rid of anxiety and overthinking is a journey, not a destination. It involves a combination of strategies. Regular practices like mindfulness and short, guided meditations can significantly quiet the mental chatter. Lifestyle adjustments, such as regular exercise, a balanced diet, and sufficient sleep, also play a crucial role. For some, professional help from a therapist or counselor is essential to address underlying causes and develop coping mechanisms.
Can meditation cure anxiety and overthinking?
Meditation isn’t a “cure” for anxiety and overthinking in the same way an antibiotic cures an infection. However, it’s a powerful tool for managing symptoms and developing a healthier relationship with your thoughts. Consistent meditation practice can help train your mind to observe thoughts without judgment, reducing the emotional reactivity that fuels anxiety. Think of it as building mental resilience over time.
What is the best therapy for anxiety and overthinking?
There’s no single “best” therapy, as the most effective approach varies from person to person. Cognitive Behavioral Therapy (CBT) is often recommended, as it focuses on identifying and changing negative thought patterns. Acceptance and Commitment Therapy (ACT) can also be helpful, encouraging acceptance of difficult thoughts and feelings rather than struggling against them. Ultimately, the best therapy is the one that resonates with you and helps you develop practical coping skills.
What is really good meditation for anxiety?
A “really good” meditation for anxiety is one that you find accessible, enjoyable, and that helps you feel calmer and more grounded. For many, guided meditations focused on breath awareness or body scans are effective starting points. Experiment with different styles and teachers to find what works best for you. The key is consistency – even a short, 10-minute meditation done regularly can yield significant benefits.
Putting it all together
As you slowly bring your attention back to the room, wiggle your fingers and toes. Take a moment to appreciate this sense of stillness, and try to carry that feeling with you as you go through your day.
The more you practice, the more natural it will feel to use short guided meditations to reduce stress and calm your mind.