Mindfulness meditation increases your level of self awareness. It helps you get in touch with what is happening around you and slows down your reaction to it. In fact it takes you deeper into a relaxed state where you are calm and there is no fear, anxiety or stress. It can improve your mental function and reduce impulsiveness.
Below is an effective method. It is recommended that you read this slowly 2-3 times just before doing it. Even while you are reading it you will start noticing your breathing pattern.
Breathing in and out
1. Sit in a comfortable chair or on a cushion on the floor. Choose a chair that will straighten your back. If you choose to sit on the floor, make sure that you are sitting on a cushion that will support and lift your back side. It is important to remain motionless during meditation. Even if you feel the urge to move in order to adjust any part of your body, do not act on it. At first you might find this difficult, but as this process continues, you will be able to control that impulse. These are automatic impulses that your mind creates. You will be aware of it, but you will not act on it. In a way you are gaining greater control over your mind.
2. As you sit still notice your breathing. You can close your eyes or not, whatever you are comfortable with because it does not matter. As you focus on your breathing you will notice how slower and deeper your breathing has become. Silently say to yourself "inhale" as you breathe in and "exhale" as you breathe out. When you notice your mind wandering - and it will - gently bring it back to your breathing.
3. Now you can stop saying "inhale" and "exhale", just keep on breathing slowly and deeply. You might notice the sensations of the breath flowing in and out of your nose or mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. As you breathe in and breathe out your body will go deeper and deeper into a relaxed state. Push back your inner dialogues to the back of your mind and keep your focus on the breathing.
Keep doing this for as long as you can. Start with 5-6 breaths and keep on increasing with time. Most people give up because they try to do it for 10-15 mins and their mind wanders a lot. They get frustrated and give up. Start with 2 minutes. And remember you mind will wander, your job is to bring it back gently to your breathing.
As you keep doing this on a daily basis, you will become calmer and thoughtful. Your stress levels will come down and you will be able see through and manage your anxiety period.
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