Calming meditation is a great way to help yourself come back to the present moment when you're feeling negative emotions. Whether you use guided meditation or just a deep breath or two, learning relaxation techniques is key to living a happier, healthier life.
Here are some tips on how to use calming meditation practice when you're feeling stressed. This mindfulness based stress reduction protocol is great when life throws you curveballs. Let's get started!
What is mindfulness meditation?
Mindfulness meditation is when you sit in a quiet place and focus on your breath. You do this so that when the negative thoughts come flooding in, you can notice them with awareness and let them fade away without judgement. The practice of mindfulness includes noticing one's emotions and bodily sensations as they arise during your meditation session.
How does calming meditation improve your mental health?
Calming meditation practice is an act of self-care. It's also a way to slow down your racing thoughts and connect with yourself. As you practice mindfulness, you notice the negative emotions like anger come up, but instead of reacting or lashing out at anyone (or anything), you sit with them for a minute without judgement. This gives your mental health a big boost.
How do I meditate when I'm stressed out?
Here is a very easy way to meditate when you are feeling extremely stressed or anxious. The idea is to focus on your breathing, which causes the rest of your conscious thoughts to trickle out of your mind. You should repeat this process until you feel able to act calmly in given circumstances. Find somewhere comfortable and quiet where you can practice this whenever you're stressed.
Can I use mantra meditation to calm myself down?
When you meditate, you can use a mantra instead of focusing on your breathing. Sit or lie down and say the word (or phrase) in your head over and over and over again. It's hard to be stressed while focusing on repetition without judgement.
Some of the phrases or words that might help you for this meditation could be:
- I am loving, I am calm
- Calm and peace
- Deep breaths make me happy
- I'll get through this
- It's ok to feel things
How else can I calm myself using mindfulness meditation?
As you become better at calming yourself using meditation, you can add other mindfulness techniques.
For example, when you notice a negative thought, emotion or sensation coming up, stop and accept it without judgement. Before moving on with your day or going to bed at night, take a few minutes to sit in silence and focus on your breathing. These types of meditation are best used daily.
How is this different from normal breathing exercises?
It's really not. The reason that breathing exercises work is because they bring you back to the present moment. Learning to take a deep breath is one of many calming meditation techniques out there. Your meditation practice is unique to you, so be sure to use whatever meditation you can to bring you back to center.
Some relaxation techniques may work better than others depending on the time of day or your health. In some cases, guided meditation might be your best option.
What if I hate myself?
Self compassion is a very challenging skill to obtain. With time and practice, you will find that as you become more accepting of your emotions, it becomes easier to be kind to yourself.
It's important not to push yourself too hard with meditation. If you're thinking “I'll never meditate” or any other negative thoughts like that, just take a moment and breathe. This is what mindfulness practice is: bring us back to the present moment.
Even a few seconds of breath awareness can help calm your nervous system. Paying attention to how you feel in the moment is key to learning to love yourself. We all live under too much stress: so take a few moments just for you.