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Everyone’s Mind Matters

The 21 Proven Ways to Beat Anxiety

Anxiety and it’s Causes

Anxiety can be a crippling disease of mind, it’s a feeling of fear or apprehension of something yet to come and in extreme cases is devastating to your life.

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Calming Anxiety

Anxiety disorders can cause your heart rate to rise, heart palpitations, and chest pain. You may also be at increased risk of high blood pressure and heart disease.

The 5 ways of Categorising Anxiety

According to the National Health Service from the United Kingdom Of Great Britain we generally put the effects of Anxiety into 5 categories, these are

Generalised Anxiety Disorder: Described as an excessive amount of worry, stress or anxiety which may include symptoms such as depression. According to the Anxiety and Depression Association Of America (ADAA) Generalised Anxiety Disorder is diagnosed as extreme worry about a variety of things which leads to continuous anxiety and lasts for a period of 6 months and longer.

Social Anxiety Disorder: This is the paralysing fear of social involvement and situations usually leaving the person suffering feeling alone, isolated and ashamed.

Obsessive Compulsive Disorder: OCD is an overwhelming sense to perform certain tasks a certain way over and over again. This experience of intrusive nature of thoughts can give rise to chronic stress.

Panic Disorder: Is characterised by unexpected and sometimes repeated episodes of intense fear, physical symptoms include but not limited too, chest pains, heart palpitations, shortness of breath, tightness of chest, dizziness and or abdominal pain.

Post Traumatic Stress Disorder: Stress caused after a dangerous and scary event. Example would be experiencing war, a deadly storm or almost drowning. This is known as Traumatic Stress and can lead to PTSD or post traumatic stress disorder

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Mind Matters and Anxiety

How to cope with Anxiety

There are many methods we can use to cope and indeed combat anxiety and it’s associated symptoms, here is a quick list that may help, it is by no means comprehensive and if you feel you know something which may help others please feel free to share. I will credit you and add your pearl of wisdom.

  • Take time out

  • Slowly count to 10

  • Try a little basic yoga

  • Eat a well balanced diet

  • Talk to someone

  • Keep a journal

  • Feel the fear and do it anyway

  • Accept you can not control everything

  • Self Awareness

  • Make sure you get enough sleep

  • Maintain a positive attitude

  • Try to get outside in fresh air and the sunlight

  • Limit your intake of caffeine and Alcohol

  • De-clutter

  • Try the gift of giving

  • Accept you are feeling anxious

If you feel there is something left off this list, maybe you have an idea that may help others, then please feel free to add a comment below, I will credit you and add your pearl of wisdom to the list.

Kind regards

Dhamma Tapasa

Categories
meditation

Beginners Meditation

The practice and Benefits of Meditation and mindfulness have been well documented, and by now we are all starting to explore with interest this ancient art form that has the potential to relieve us from our day to day stresses and anxieties.

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To practice of basic or beginners meditation and mindfulness can not only relieve Stress, Anxiety, Depression and worry but it has the potential to bring a deep sense of joy and wellbeing into our lives. With so many meditation websites and endless mindfulness chatter out there where and how do learn the essentials of beginners meditation

Where to begin

The beginners meditation posture and positions are Sitting Meditation, Standing Meditation, Walking Meditation and lying meditation, although the last position isn’t recommended for beginners as the tendency to fall asleep is a common issue.

Each position wether, Sitting, Standing or Walking Meditation uses the same basic beginners instructions. The meditation technique stays the same.

Before we start to meditate however we need to understand what meditation is at it’s most basic level.

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What is Meditation

Meditation is a one pointed concentration and in the most usual instance we focus our one pointed attention on our breathing. Our breath is used as a focus tool because it is always with us, wherever we go.

As we meditate we focus our attention on the in and out breaths that natural occur within our bodies. This is the one pointed attention.

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Now let’s try

First thing to do is take a seat and make yourself comfortable. We don’t need to worry to much on Sitting crosses legged at the moment we can simple use a chair.

Take a few deep breaths to relax your body and mind, slowly close your eyes and begin to observe our breathing, observing the rise and fall of the abdomen or the pass of air through the nostrils.

Breathing In‘ we are truly present in that moment.

Breathing Out‘ we are truly present in that moment.

This is the one pointed concentration. Remember to watch closely to the feelings of the ‘In Breath‘ as it passes through the nose filling the lungs and expanding the abdomen and chest. Now watch in detail how the reverse process takes place on the ‘Out Breath‘. IN BREATH, OUT BREATH

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Most important thing to learn

To start you will find your mind wanders from the breath onto something else, a shopping list, a fantasy or maybe you start to day dream. This is perfectly natural and ok, always be kind to yourself, never scolding, always patient and gently bring your attention back to your breathing. The more you practice the better you become at anything, and this is the same with mindfulness and meditation.

That’s it. You now understand the beginners basics of one pointed concentrated Meditation and Mindfulness.

Further Help

Please use this website to help your progress with meditation we have a Tips and Tricks page dedicated to helping you through the most common Of meditation problems, as well as more advanced meditations such as Vipasana Meditation, Metta Bhavana and Samadhi Meditation.

Our About Us page tells you are experience in Meditation and Mindfulness training and techniques. And if there is anything the team can do please use the Contact Us page and will will reply with a personal response.

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We wish you all the success you deserve with your journey into Mindfulness and Meditation

Kind regards

Dhamma Tapasa

Categories
meditation

Benefits of Meditation

The Benefits of Meditation and Mindfulness

The Benefits of Meditation have been well documented in the last twenty years and with MRI scanners now showing us the actual visible results meditation brings it’s all time we started this wonderful new science of Meditation

With so many websites all claiming the wonders of Mindfulness and Meditation, it has surprised me how little of those websites actually have any scientific based evidence to back up the claims. This article try’s to put this right.

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Scientifically What Are The Benefits of Meditation

Meditation and Mindfulness are a relatively new field to western science and as so between the 1950’s and the early 2000’s around 3,000 studies have been compiled. However in 2007 it was suggested by the NCCIH that most, around 80-90 percent, were flawed in there undertaking and the results are misleading or misguiding. A new set of terms or rules have been implemented and the research began again.

Leading The Way

The National Center for Complementary and Integrative Health (NCCIH) have been leading the way in scientific publications based on Mindfulness and Meditation practices. And the results and evidence they have found is staggering, it is now perfectly accepted that Meditation and Mindfulness trainings and techniques will have a direct impact within our brains, resulting in increased activity within the Anterior Cingulate Cortex, the Ventromedial Prefrontal Cortex. The Hippocampus region, which is directly responsible for the grey matter produced in our brains, also show signs of significant improvement. The possibilities this may have within the scientific fields of Alzheimer’s and memory retention are only just being realised.

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A study into “Exploring age‐related brain degeneration in meditation practitioners” is a fascinating insight into the possibility of future medical advancements in just this exciting new field.

The growing body of research that has been gathered and processed over the last decade, suggests that meditation practices are associated with substantial psychological as well as physiological benefits.

In some of those meditation studies it has be revealed that meditation and mindfulness training can relieve Chronic Insomnia, improve our Immune System and Lower Blood Pressure as well has having a reduction in Stress, Anxiety and Depression. Around 95 percent of participants having as little as two weeks of mindfulness meditation training report a reduction in levels of Stress, Anxiety and Depression.

Latest Studies

The most comprehensive and recent study, using (MRI) Magnetic Resonance Imaging Scanners, entitled ‘The Unique Brain Anatomy of Meditation Practitioners and the Alterations in Cortical Gyrification‘ shows us the real life MRI scans comparing 50 practicing Meditators and 50 non practicing participants. The results our outstanding and for the first time we can actually see the difference between the ventromedialis Cortex, anterior cingulate cortex and the hippocampus region of meditators and non mediators.

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A further study using Magnetic Resonance Image Scanners (MRI) is being conducted with over 78 participants over a period of ten years. The results are already impressive and the journey has only just begun within this exciting new field of science.

West finally meets Eastern psychology

Science finally can show and tell us exactly what the Buddhist monks have been saying for over 2,500 years, that meditation can and will change your life for the better. Only now for the first time we actually have the physical evidence with MRI scans that is so desired by the western minds. Meditation is by no way a ‘quick fix‘ or ‘cure all‘ type of medication, it is a practice or training of the mind, that takes time and patience, the rewards however are worth every effort or minute invested.

Meditation and Mindfulness Training

Meditation can and will have a massive impact in your life, scientifically as well as spiritually. The techniques and trainings that we share within this website can do more than just relieve Stress, anxiety and depression, they have the ability to change your life!

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Mindfulness and Meditation trainings are relatively simple to implement into our daily lives, and this website is dedicated to doing just that, bringing Meditation and Mindfulness trainings to you completely FREE.

If you have never meditated before then first visit our Meditation Page and go through the first few articles, get an idea of the correct posture for your body, the different positions we can meditate, and then move on to actually try meditating.

Breathing or Samadhi Meditation is by far the easiest of mindfulness training to grasp, or perhaps Metta Bhavana Meditation, also known as Loving Kindness Meditation will work wonders, especially for anxiety and depression. However the untrained mind will find it a lot harder than it sounds. The good news is, just like going to the gym regularly you start to build those muscles up, and so too with meditation you powers of concentration become greater and meditation becomes easier.

Using a meditation schedule and making meditation a regular part of our lives will help improve our concentration skills greatly and our levels of stress and anxiety will lower. Depression won’t become a thing of the past, we just learn beautiful techniques to cope better.

I wish you all the success and happiness on your meditation journey and if you need in anyway advice, help or guidance we will be only too will to help. Explore the About Us Page for further details.

Kind regards

Dhamma Tapasa