- 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 judgment. Just let them appear and pass naturally.
- Step 8: When you can concentrate on your breath without any distraction, observe 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.
We all feel a bit stressed and anxious at times with some tightness in our chests, heart palpitations, sweaty palms, and even butterflies in the stomach. All these feelings come up naturally when the adrenaline starts pumping. However, panic attacks are a completely different experience.
With proper practice of mindfulness meditation, you will surely gain better control over how you experience life and explore a whole new world of spirituality with endless possibilities.