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Follow on Google News | 5 Senses Meditation for Anxiety and Panic attackUnderstanding anxiety and anxiety attacks. Anxiety is a normal, healthy feeling that is experienced by everyone.
Meditation can be an effective way to curb the effects of stress or anxiety bringing down the intensity of panic attacks. The 5 senses meditation practice can help you deal with the heightened emotions by introducing a grounding effect on your body and mind. Here are some of the ways to deal with the panic attack and anxiety through 5 senses meditation. Relax If you are looking for the steps for how to control panic attacks, you should start by bringing your body to complete zero when it comes to feelings, emotions, and thought process. Sit in upright position comfortably while your feet are planted on a flat level with the ground. Now rest both your hands over your thighs. You can rest them over the desk too. Breathe Don't fret when it comes to techniques for breathing. Long breathing helps with inducing a refreshing, comfortable, as well as a relaxing effect. Just practice inhaling and exhaling to introduce a calming effect. Engage Now you can start with the engagement of each of the 5 sense while dedicating 1 minute for each. To determine the time-frame, you can have a clock beside you to help you measure the time dedicated to each sense. The whole point is focusing on "now" moment while detaching yourself from everything that is keeping you down. Now your steps to engage all the senses to drown the effects of stress with meditation for anxiety begins as you start with: 1. Hearing: Start the process of relaxation by trying to notice all the subtle sounds all around you. Dealing with anxiety attacks can be easier when you know how to focus on things around you, especially the sounds. This helps your mind divert from the cause of anxiety to a rather peaceful point of interest. Slowly try to focus on the variations of different sounds. Do you realize that you can even hear the subtle sounds that you might have ignored before? Make sure you keep your breathing steady while doing so. 2. Smell: From hearing, shift your attention towards smelling. Can you smell your neighbour cooking a tasty treat? Did you notice the sweet fragrance of the flower beside your window? Try to focus on one smell at a time. This will surely help you bring down the panic symptoms. 3. Sight: Now open your eyes to the shapes, colours, textures, and combinations to know how you never observed the beauty around you. Take note of the variations in colours, or different shapes you never knew about. This helps your brain engage in a rather productive activity that is among the great meditation techniques for anxiety. Make sure you look for subtle calming colours such as the neutral blue or fertile green that brings nothing but calmness in your mind. 4. Taste: Regardless of whether you are eating your food currently or not, you can always feel a lingering taste inside your mouth that is intact inside the saliva for a long duration till your next meal overpowers it. Run the tongue all over the cheeks and teeth and try to feel all the taste that you can and make sure you maintain a rhythm to your breath all the while you are doing this. 5. Touch: When was the last time you felt the feel of fresh and soft clothes in your hands? Your touch-based sensations are always intact, but we start ignoring them with time. Make sure you fully ground your senses to feel every texture that your hand touches. Let your skin feel the cold air, or the warmth of the room as you heighten your senses. Make sure you remove all the distractions from the surroundings and focus on one thing at a time. For more information: End
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