Anyone who has tried to meditate previously will tell you that the moment you close your eyes and start observing your breath, suddenly hundreds of thoughts will cross your mind and you will experience a rush of mixed emotions. This is when you need to become aware that your awareness has started to wander away. Simply refocus your attention on your breath once again.
While practicing mindfulness meditation for panic disorder, you need to observe your thoughts and emotions from a neutral point of view without getting engaged or judging or preventing them from occurring. It is natural to experience various negative and even positive thoughts and feelings during the practice. However, you need to acknowledge all these emotions and thoughts and just allow them pass through your mind space.
How Mindfulness Meditation Can Help Your Panic Attacks
“The opportunity to experience yourself differently is always available.” – Yongey Mingyur Rinpoche
When practicing mindfulness meditation for panic disorder, imagine that your thoughts are like the constantly running water in a stream. If you try to stop the water in the fast-flowing stream, you will simply drown. On the other hand, if you jump into the water you will flow downstream along with the river. What mindfulness meditation teaches us it to simply sit on the riverbank with a relaxed & calm mind and observe the water flowing away. Just like the water in the stream, your thoughts and feelings will come and flow along the stream inside your mind. All you need to do is simply watch your thoughts come and go without judging, reacting or getting involved in them.
This will empower you to cultivate a more positive mindset and detach yourself from negative thoughts and emotions. When you can observe your negative feelings and remain detached from them by allowing them to pass without any attachment, you will be better able to cope with your anxiety, stress, fear and panic. With enough practice, mindfulness meditation will help you experience inner peace and happiness.
Practicing Mindfulness Meditation
Mindfulness meditation for panic disorders is a very simple and effective practice for anyone suffering from frequent panic attacks. You can choose to practice early in the morning to develop a positive attitude and reduce anxiety for the day ahead. You may also choose to practice later at night by letting go of all the worries of the day and get some well-deserved sleep.
It is best to practice mindfulness meditation for at least 10 minutes every day and eventually increase the time of your practice as you get more comfortable. Here’s how you can start practicing mindfulness meditation for panic disorders from today.
- Step 1: Gently sit down on a chair or on the floor with crossed legs.
- Step 2: Make sure your back is straight but relaxed.
- Step 3: Relax your body and release all tension in any part of your body
- Step 4: Focus on your breathing. Observe how you inhale and exhale naturally without influencing your breath.
- Step 5: When you inhale and exhale make sure, you are breathing in and out through your abdomen and not your chest. Observe the rising & falling of your belly as you breathe.
- Step 6: Whenever your mind wanders away, bring back your attention to your breath. Do not get attached to any thoughts or feelings.
- Step 7: Observe each thought and emotion without any judgement. Just let them appear and pass naturally.
- Step 8: When you can concentrate on your breath without any distraction, observe of your surroundings. Be aware of different sensations and sounds around you without getting attached.
It is unimportant how many times your mind wanders off. What is important is that you are aware of it and bring back your focus to your breath.
The entire objective of mindfulness meditation for panic disorder is to strengthen your awareness.
When you feel you are done with your meditation, slowly open your eyes, relax and enjoy the peace you feel inside. As it can be difficult to focus and do your practice properly during the initial days, it is essential that you remain patient and motivated to continue your practice. Once you gain mastery over the practice of mindfulness meditation, you will be better able to cope with uncomfortable and negative thoughts and feelings which will help you lower your stress and anxiety and become more confident in life.