You may have experienced panic attacks, cold sweats and chills while speaking in front of a crowd or some social situation. Although the origin and the causes are unknown, it is doubly as common in females as it is with men. A typical panic-prone person worries a lot, entertains fearful thoughts and emotionally responds to negative images in his mind. He is controlled by negativity instead of being in control of it.
There are many cures available for panic attacks, mostly anti-depressants that are chemically formulated. Is there an effective cure that is non-chemical and natural? Well, there is and it is called meditation. Meditation is just putting the body and mind at ease. It involves mental exercise that commonly involves sitting comfortably and quietly while, focusing on some external or internal stimulus. The stimulus may be a word, a visual object or one’s breathing pattern.
Meditation is an effective solution, but it still depends on the willingness of the individual to dedicate his time and mind to the meditation exercise without any distraction. Dedicating a few hours a day of meditating can bring a great change in your life once you overcome your panic attacks.
Meditation when done correctly is a very successful method to reduce stress. While meditating, you can slow down your thought process and eventually eliminate anxiety.
To meditate, find a quiet place to sit comfortably for 20 minutes. Warm up by doing a few minutes of breathing and muscle relaxation exercises. Close your eyes to reduce brain activity by 75% Begin by focusing on your breathing pattern. Those who may be anxious while doing the breathing pattern may focus on a sound or single word instead. Allow your attention to shift easily among perceptions that rise up. As you figure each new thought or body sensation that may register in your mind, observe it in a detached manner and give that perception a name.
For example, while meditating in the first few minutes, you focus your awareness on each breath As you start to relax, you will soon notice the tension you are holding in your forehead muscles. Subvocalise a name of your experience, like “tension” or “forehead tension and continue observing. Your perception will shift eventually. A mental image may come up in your mind and do not be involved with the image. Simply take note of it and name it, example “man”, description of the face… and remain uncritical or detached.
When you get involved in emotions, focused on a decision or become lost in your thoughts, return your full concentration to your breathing pattern until you become a detached observer again. If you continually drift off your thoughts and fail to expel those perceptions, don’t be self-critical. Just let go, relax and focus back on your meditation word.
In meditation, you relax and just follow the flow of your perceptions from a distance. What you observe is not important, but how you observe it without any involvement whatsoever, is the best.
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