Meditation Techniques for Anxiety and Panic

Effective meditation techniques are highly useful tools for keeping anxiety and panic at bay.

Yet, there are a lot of misconceptions and myths about meditation.

What People think Meditation is

Meditation is often thought of as forcing yourself not to think and any thoughts in meditation show that it is NOT working. Many people also expect some kind of ‘experience’ and its absence makes them feel that they have failed.

As a result, most people try too hard or feel they can’t meditate and give it up.

What Meditation Really Is

Well, effective meditation and freedom from anxiety and panic comes from a few basic skills.

  • Observe any thoughts in your mind and sensations in your body instead of letting those thoughts and feelings overwhelm you.

When your thoughts and feelings overwhelm you, you start identifying with the pain or anger and so on. These become a part of you rather them seeing them as simply experiences. Remember that you can choose not to give your attention to these experiences if you so wish.

  • Meditation also helps you develop present moment awareness. This gives you the ability to let unhelpful thoughts leave as easily as they arise.

Even if you don’t feel you have mastered your meditation practice, but you have started taking some time for it, half the work is done. You have given your body the opportunity to normalize, to unwind and for its own healing and recovery processes to operate effectively.

Powerful Ancient Meditation Techniques Reduce Anxiety

Yoga is more than a discipline, it is a way of life. Yoga and its meditation techniques have helped people for thousands of years. Studies show that meditation can decrease anxiety and stress, increase focus, and even provide relief to chronic pain and illness sufferers.

These powerful ancient meditation techniques of yoga focus on mindfulness, present moment awareness and healing. For example, many of us store past emotional attachment to pain in our bodies. The yoga ‘asanas’ or poses can wring the past out of us. By manipulating areas of the body that typically receive little movement, yoga poses can purge the past from us.

Another beautiful thing you learn through the ancient meditation techniques of yoga is to become aware of your present and see the moment for what it is. When you are in the moment, the stress and anxiety simply melt away.

When we root ourselves in the present moment, we root ourselves in reality. We see the situation for what it is, now. Not for what it was last time and not for how we think it will be this time.

If you want to get rid of your anxiety, but aren’t sure how to start, you’ve reached the right place! Known as the Big Yogi, stress coach Nick Palladino always has something amazing to offer when helping you relieve symptoms of anxiety. From meditation to yoga and life coaching, he will empower you with an entire toolkit to help you along your way.

Combat and Prevent Stress with Mindfulness

Stress is often not caused due to an event or situation but rather due to our reaction towards it.

You may ask how you can separate the two. ‘How can I look at the way in which I am reacting to a situation?’

One easy way to do so is to start letting go of things you can’t control. It may sound difficult but can be achieved with mind training and this is where mindfulness comes into play.

Mindfulness is the skill of being present and fully aware. This means you are not attempting to or fighting the circumstance, you’re simply aware of what is. You’re aware of the situation. Whether you are watching a movie, making a presentation or running a marathon, you can be mindful.

Modern urban lifestyle is all about multi-tasking and that has made us compromise on concentration and mindfulness. Technology, that we rely on so much these days, has not really helped us here. Why? Because mostly it is the technology using us rather than us using the technology.

Another important factor in mindfulness is clarity of thought. It gives you the ability to really see things for what they are without letting our judgment clouds it. The more mindful we become, the greater is the clarity.

Another important piece of the puzzle is accepting things for what they are, especially when you have no control over them.

Concentration, clarity and acceptance keep you in the present moment, without the past or the anxiety of the future affecting you. Imagine you are making a presentation, fully focused and open to accept whatever the outcome. Will you be able to worry about how your presentations went in the past or how the audience would react to this one? No. Because there is no space left for those things.

When you practice mindfulness, you automatically feel calmer. The mind gets agitated by distraction. You keep it focused and eventually, you are able to rewires it. And the best part is all you need is practice – no tools, no equipment, just being in the moment and practice. Anytime you realize your mind is wandering, take a deep breath and come back to the present.

How Mindfulness can help you Visualize the Life you Want

In our fast-paced urban lives, who doesn’t want to reduce stress levels, increase happiness and find more balance all at the same time? It is possible!

Surprised?

It’s true.

Everyone is trying to create the life they dream of. But in the wrong way!

If deadlines, targets, meetings and material possessions are drowning you, then something is definitely wrong with your way of defining life’s success.

Read on, if you are facing trouble experiencing the relationship, the job, the success or the life you desire.

The first and the most important step to creating the life you want is to cut the clutter that fogs your mind and prevents you from visualizing the parts of your life, the way you want them to be. This is where mindfulness comes to your rescue.

Mindfulness allows you to be in the present moment and look at ‘What Is’. This is different from your current setting where we often look at ‘what it is not’, ‘what I do not have’, ‘what might have been’, ‘what is missing’, ‘what is wrong’ and so on.

Simply pressing pause and looking at ‘what is’ puts you in a position of control rather than simply be a victim of your circumstances, which is frequently the cause of all our stress and troubles.

Practicing mindfulness not only allows you to look at and appreciate the present moment, it also allows you to decide what to do with it. For instance, you are wondering why your co-worker said something. Right now, you wonder whether it was because something you said, or if s/he felt offended, what do they have on their mind, and a hundred other questions. This creates stress and clutters your mind. Mindfulness gives you the power to pause, observe your thoughts and emotions and choose your response to them, instead of just playing puppet to them.

Once you are ‘in the present moment’ and observing non-judgmentally, you can prevent stress. When you have learnt to keep stress at bay, you can focus on creating the life you want to live now!

Mindfulness – A New Approach to Understanding Stress, Life and Yourself

As you begin reading, notice your breathing and become aware of your body…

You often hear people (even yourself) saying, “Oh, I’m so stressed!” or “My work is so stressful!” or “The kids stress me out.”

What is Stress?

The Dictionary defines stress as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

When your mind perceives threat, it tells your body to gear up to fight or flight. All energy and blood is diverted to your muscles, getting ready for action. This is a wonderful gift evolution presented us with when humans had to survive in the wild. Fortunately, we evolved and learnt other survival skills – we invented everything from primitive tools to modern day technology.

However, always being in the ‘action’ mode can damage brain cells and your immune system, making you vulnerable to physical and mental disorders and take away your peace.

Unfortunately, modern, urban life which sees success as material possessions, keeps us consistently in the ‘action’ mode. Multitasking is the buzzword and Juggling multiple roles and responsibilities somehow makes us seem better than others in our own eyes.

This translates into stress, which most of us have accepted as something inevitable, even normal. As a result, despite being at the epitome of progress, we now have more cases of heart disease, depression, drug abuse, unhappy relationships, more than ever before in the human history.

Fortunately, we have all these years of wisdom traditions, like yoga and mindfulness to our rescue.

If you’ve heard about it and wondered whether it is one of those new-age practices, here’s the thing.

Mindfulness is not rocket science. It is simply focused, non-reactive awareness. Awareness already exists in each one of us. Don’t we know how to stop and pay attention to something important? The practice of mindfulness is simply the cultivating this marvelous ability to turn it into our default setting.

Mindfulness meditation can help the practice of mindfulness become as natural as breathing, so that whether you are writing an email, having a conversation or commuting to work, you can be mindful. This will enable you to cope with stress, even prevent it in the first place and enjoy a greater sense of well-being.

The best way to train yourself is mindfulness meditation with a coach who can help you improve through meditation and deep conversations so that you can move you from where you are to where you want to be.

The Enlightenment Complex: 5 Ways to Get Enlightened Faster!

You have to give it all up,” my new teacher reiterates many times during a story he tells me about waking up.

Labels. Limitations. Attachments. Expectations. Fears. Doubts. Judgments. Desires.

They are all obstacles to enlightenment. They are all obstacles to freedom.

I do not resist his word because I know that it is true. Not because he says so. But because I Know so.

The path to enlightenment is a trap.

Read more

The Carrot and the Cow

A few years ago, I learned a powerful lesson on a peculiar date with a particular woman.

The woman was into wellness. A little too into wellness.

It felt extreme when she requested that I pick her up at the gym. But that proved mild compared with her interpretation of a dinner date.

When she got into my car, I invited her participation in selecting a restaurant. She responded that she had brought her dinner with her.

Seriously?

Seriously. Read more

Yoga and Weightlifting: Drop the Dogma and Just MOVE!

I get a lot of flak for being into yoga and weightlifting.

Yogis tell me that weightlifting hinders one’s practice because it is aggressive and decreases flexibility. Other teachers scoff at me for not being a “purist.” Students assume that I teach power yoga because I wear athletic clothing, work as a personal trainer and own a gym.

On the other hand, weightlifters tell me that yoga is for women. Men decline to train with me because they say that a yogi could not push them as hard. Other trainers agree that I attract mainly female clients because I am also a yoga teacher.

I used to believe them. Not only did I separate yoga and weightlifting, but I also ranked them. I stopped lifting weights for several years because I deemed it less sacred than my yoga practice. I even argued with my father that yoga was better than weightlifting.

Read more

Release Your Past Through Yoga

Yoga poses are intoxicating. The shapes are mesmerizing to witness. They even can be fun to achieve.

The physical attractiveness of the practice lures us to it, especially here in the West. That yoga also can act as exercise makes it even more appealing. This combination makes it perfect for our time.

As a result, the poses have become the focus of the practice, even though this was not the case historically. My guess is that yoga is meeting us where we are to draw more practitioners to it.

This is compassionate of yoga. Not because its poses can give you a strong core, flexible hamstrings, or the ability to do awesome party tricks. But because they can release tension and pain that your body stores from the past.Read more

You Are Not Your Pain.

Americans are in pain. I see it on so many faces and hear it in so many voices.

No one has the monopoly on it. No one is marginalized by it. Most Americans are desperate for pain management.

It does not matter what form pain comes in – physical, mental or spiritual. Pain is pain. The suffering of each of us is real.

But does it have to be?

Read more