How to overcome anxiety with Silva Method?

If you are finding ways to overcome anxiety,The only answer is meditation. The act of paying attention is the simplest definition of meditation. Meditation lets you take your time and look at everything objectively when appropriately practiced.

Meditation can also help people with generalized anxiety disorder (GAD) feel more balanced, quiet, and focused while reducing anxious thoughts. In addition, the 6.8 million Americans who struggle with chronic everyday worry may find relief via meditation.

Meditation and mindfulness share many of the same guiding ideas. But mindfulness is not meditation, which typically requires making an effort to shift one’s focus. In this sense, awareness is the first step toward meditation. Both of these techniques allow you to decrease concern and may be beneficial for lowering anxiety.

Meditation may also be beneficial if you have a medical condition, particularly one that stress may aggravate.

Although a growing body of scientific evidence points to the health benefits of meditation, some academics think it is too early to draw any firm judgments about such benefits. In light of this,

some research suggests that meditation may help people lessen the symptoms of illnesses like::

• Asthma
• Cancer
• enduring pain
• Depression
• Heart condition
• elevated blood pressure
• Rheumatoid bowel syndrome
• issues with sleep
• headaches with tension
• Anxiety

Discuss meditation’s benefits and drawbacks with your doctor if you suffer from any of these ailments or other health issues. Unfortunately, traditional medical care cannot be replaced by reflection. But it might be an excellent addition to your present course of treatment. And one of the best ways to stop all the anxiety symptoms is to follow the silva method correctly.

The type of meditation most frequently used to treat anxiety problems is mindfulness-based meditation. The mindfulness movement that Jon Kabat-Zinn, the creator of the mindfulness-based stress reduction (MBSR) method, launched is where this particular form of meditation finds its origins.

Positive research has shown the benefits of meditation for those with generalized anxiety disorder and social anxiety disorder. A 93-person DSM-IV GAD randomized controlled experiment comparing an 8-week manualized mindfulness-based stress reduction (MBSR) group treatment with an attention control procedure was done in 2013. (stress management education, or SME).

Three of the four study measures showed a considerably higher reduction in anxiety while using MBSR. Participants also displayed a more significant rise in affirmative statements about themselves. Furthermore, a 2012 meta-analysis found that mindfulness meditation was highly effective in treating anxiety.

Daily meditation practice may aid in reducing tension in your body and overcoming generalized anxiety if you suffer from it, as opposed to anxiety meditation. To perfect meditation, adopt an interesting observational attitude toward your environment. You are on your way to meditating if you have ever taken a yoga lesson. Follow these simple instructions to start meditating right away

How to Practice Mindfulness

• Your feet should parallel the floor when you sit upright in a chair.
• Start focusing on your breathing. Pay attention to your body as you breathe in and out without attempting to alter how you are living.
• You might experience pressure to shift your focus.
• Your mind may race with anxious ideas. Recognize them, but then return your focus to your breathing.
• For about ten minutes, continue to observe in silence and without judgment.
• Open your eyes and take stock of your emotions. Don’t make judgments; observe.

You don’t need much meditation time, so keep that in mind. When you initially begin, try to set out a few minutes for each. As you experience what it’s like to be quiet and learn how to relax, you can gradually extend that period. As you start to notice yourself observing rather than responding in trying circumstances or anxious moments, this meditation practice may rapidly spread to other aspects of your life.

You may find it challenging to practice mindfulness or meditation for various reasons. You could see it difficult to observe without passing judgment, or you might feel impatient or “too much to do” to sit around and breathe. Some people find it difficult to do nothing since they are accustomed to constantly being active. Other times, you can discover that you are powerless to stop the intrusion of negative thoughts.

The best tips for getting beyond these challenges are as follows:

Be aware that the procedure requires time. You shouldn’t expect your first meditation to be easy. As absurd as it may sound, mastering inaction involves practice. It’ll get simpler over time.

Even when you’re busy, set aside time. Schedule your time for meditation the same way you would for a job or an appointment. Then, you can actively and purposefully make meditation a habit over time.

Sometimes, when you’ve got too much on your plate and can’t find time for a quiet moment, you can discover afterwards that the quiet minute helped you return to your day more centred and better at handling problems.

Wrapping up

As you start your meditation practice, ponder the following questions:

Were you able to remain objective while observing your anxious thoughts?

Have you reached a state of attentive observation?

Do you feel at ease?