For those of you who meditate....?

Question

My doctor told me to meditate when I start to get panick attacks. I don't know what to do. How do you meditate, what do you think of?

Answer 1

This is so hard to even describe to someone. The idea of concentrating on nothing isn't quite correct. Rather, you don't concentrate on anything. You sit and just allow your mind to go wherever it wants to go, while keeping your attention and focus on the present moment. You don't try to control or stabilize your mind. You don't follow any thoughts, or chastise yourself about any feelings you might have. Just sit, relax and try to bring your attention to the present moment.

First find yourself somewhere to sit that is quiet and where you won't be disturbed. You can meditate sitting on the floor with a pillow underneath you or on a chair. You can even do it standing up or while walking once you have learned the basics. Keep your eyes open, but don't try to focus on anything. I like to count breaths, repeating each number in and out up to ten.
*inhale* 1
*exhale* 1
*inhale* 2
*exhale* 2 and so on.
Once I reach ten, I just start counting backwards. Sounds easy, but try doing it without having your concentration broken and forgetting what number you are on. Don't force or try to slow your breathing as this will happen naturally. Five to ten minutes for starters is more than enough time. Any more and you will become bored, any less and you will not get the full effect.

Some people like to envision a light, candle, color or whatever personal deity they associate with while they meditate. It can help, but isn't necessary. The point is to try and stay focused on the moment and not to indulge whatever other thoughts are whizzing through your mind. A calm mind and a sense of deep relaxation can come from even a short meditative session.

Good luck, I hope this helped.

Answer 2

You can try guided imagery. I am a social worker and have used it in the past successfully. It is similar to meditation except it is taking your mind out of the current situation that you are in and placing you in a more peaceful frame of mind, all the while controlling your breathing, pulse, aches and pains, etc.

http://www.healthjourneys.com/free_audio.asp

This is a link to a free download of a 15 minute audio session of relieving stress. I believe you just sign up for the newsletter, at least that is what I did, and it definitely helps me sleep or be at ease.

Now, once you get used to the guided imagery you can take yourself to that place very easily, just about anywhere (not while driving lol). Although controlled breathing is always a nice touch regardless of any situation...I want to say 4 seconds inhaling through the nose and 6 seconds exhaling out of the mouth.

Good luck, and remember, meditation is different for every person, and most definitely used for different reasons.

Answer 3

I don't meditate, but I do practice yoga. I concentrate on my breathing, which pretty much removes unpleasant thoughts from my head. If there's a yoga studio near your home, you may want to take classes. Or you can try to find places that offer group meditation. That way, when you feel an attack coming on, you will have a few ideas of what to do.

Something that also helps me when I get anxiety attacks is sucking on a mint or chewing gum.

You can also try aromatherapy--lavender and clary sage are very calming. Vanilla is another soothing scent.

Answer 4

Meditation comes in many forms. For me it is part of my Reiki where I slow my breathing and only focus on my breath. It's best not to think of anything during that time.

For some people, prayer is meditation, while others will use a mantra - a repeated word or sound - to focus. it can be used as part of healing, and grounding and centering.

You may want to check this website: http://www.meditationcenter.com/

Answer 5

There are many different ways to meditate.
One way is "Primordial Meditation" - either look an object or close your eyes. Focus on your in breath and let your thoughts go with the out breath. If thoughts come to mind, push them aside.

Another is to think about interacting with God or some other holy being in your mind.

Answer 6

For starters, get comfy. Take deep breaths in through the nose and out through the mouth. Clear your mind (this takes LOTS of practice). Decide what you need to meditate on if you are focusing. For instance, you can ask your guides for the answer to a specific problem or question. Focus. If any other things try to slip into your mind, gently squeeze them back out, but don't think about them. It takes lots of practice, but start out with ten to fifteen minutes until you get the hang of it. Good luck.

Christopher Penczak's "Inner Temple" CDs are an amazing way to learn meditation. He teaches everything from beginner to advanced techniques. Try http://www.amazon.com for the cheapest ones. Happy meditations!

Answer 7

I think of the ocean when I meditate. A good and easy way to begin meditaion is just deep brathing exercises. In through the nose out through the mouth slow and steady. With each breath feel yourself relax more and more. That simple. You can get guided meditaion tapes or cd's at most bookstores or new age stores. They work really well, especially for panic attacks. Hope this helped.
Bright Blessings.

Answer 8

Think of your happiest thought that truly makes you joyful inside and meditate on that. Sometimes breathing exercises help to relax before you try this.
If your a person of faith reflect and meditate on your favorites verses of sacred text.

Answer 9

There are many ways to "ideally" meditate.

But here are some general "pointers":

1. Find a calm, peace area (light music is acceptable, a place to spend time with yourself)

2. Close your eyes.

3. Imagine everything being white.

Answer 10

He wants you to put your focus on calm, slow breathing. Don't allow other thoughts to become a focus. Let them come and go and always go back to calm, slow breathing. Do this for as long as you can until you learn to stop panic attacks just as they start.

Here are some links that might help you.

http://en.wikipedia.org/wiki/Meditation

http://www.learningmeditation.com/room.htm

http://meditation.org.au/

http://www.magical-living.com/guided_meditation.html