Which method of Buddhist meditation is best to prevent anxiety attacks?
Sorry I have asked a lot of troll-ish question lately, but now I have a serious one.
So lately I have been having anxiety attacks and always waking up before I've had adequate sleep. I also have trouble breathing every now and then. I haven't been able to figure out what causes my anxiety. I've gone on medication but it has only gotten worse.
I've become interested in Buddhist meditation and done some research, and there's something like 40 different types of meditation for different purposes. I was wondering if 15 minutes of meditation every day can help, and I'm wondering which method of meditation can help my anxiety and allow me to sleep better. (I don't want to actually convert to Buddhism, I just need some enlightenment)
Side question: What's the best music you can recommend for this?
Any. Just choose one that suits you and can get tuition in. 15 minutes a day will help immensely.
Actual just slow deep breathing from your belly.
The point of meditation is to be in the moment - and that has some medical support for helping with anxiety & depression.
Anything that means you focus on now, on your breath, your body, on listening to - but not responding to - your mind's turmoil... No "spiritual" elements required. It's called "mindfulness"
I'll answer this from a fellow anxiety sufferer perspective - I'll ignore the Buddhist bit, as I don't know anything about that.
Waking early and feeling like your breathing is shallow is CLASSIC anxiety. Knowledge is power, my friend, and understanding why this is happening and that it's not remotely dangerous (although VERY irritating & scary) will see this start to ease.
I don't have panic attacks anymore - once I knew what was happening, the fear of them stopped and they went away. So, I cannot stress enough - LEARN about anxiety and how/why it happens and I guarantee it'll start to go away.
Any activity that relaxes you is valid - sitting on the floor with your legs crossed breathing deeply is good. Anything that distracts your mind from your worries is valid and will work.
The sleep thing - again, when it stops worrying you, it'll stop happening. We all wake several times a night, even if we don't remember. When you have anxiety, you brain instantly alerts to the fact that you've woken up and starts whirring about ("oh, crap...I'm awake again") which prevents you from going back to sleep. When you do wake, stay in bed. Don't put on the light, don't get a book - do nothing. Lie there and think about...well, anything that's got nothing to do with being awake, and you'll drift off again.
A few nights of this, and you'll have broken the cycle.
Good luck...you can beat this. Promise 🙂
Yes meditation is very good for what you describe and as one answer has already pointed out concentrating on the breath is not only effective but is very easy to master
Having said that I would also add Consider Qi Gong (say Chee Gung) This will not only heal what you describe It will also sort any other difficulty you may have at the same time
It would be worth your time to do a modest research to understand What Qi Gong is In a sentence Breath control Body posture and Meditation
Spring Forrest Qi Gong has been stripped of the mystic and has been created with Westerners in mind Taking into account the busy life styles many of us lead It is very easy to learn Three weeks for the average person and I have never seen this fail on any illness it has been put to work on and I have seen many over the course of fourteen years
Use Dr Google It is level 1 you would need
There are torrents available should funds be a problem I don't believe in holding a person to ransom regarding their good health and have no problem in recommending the above
May you be well
Good morning Because Forehead.
I'm sorry to hear of the anxiety attacks. If the attacks are dream related simply saying to yourself "this was only a dream and not real" may help. There is no special posture to use in meditation. Many people think they have to get into the typical seated position they see in statues of the Buddha called the lotus position. Sitting comfortably in a chair with both feet flat on the floor is fine if that is all you can do. The main idea is that you are in a comfortable posture with your spine straight. Place your tongue at the roof of your mouth behind your upper front teeth. You may keep your eyes open with eyelids relaxed or slightly closed but with a slightly downward gaze.
Sogyal Rinpoche advises: "When you meditate, breathe naturally, just as you always do. Focus your awareness lightly on the outbreath. When you breathe out, just flow out with the outbreath. Each time you breathe out, you are letting go and releasing all your grasping. Imagine your breath dissolving into the all-pervading expanse of truth. Each time you breathe out, and before you breathe in again, you will find that there is a natural gap, as your grasping dissolves. Rest in that gap, in that open space. And when, naturally, you breathe in, don’t focus especially on the inbreath but go on resting your mind in the gap that has opened up. There are many ways of making the approach to meditation as joyful as possible. You can find the music that most exalts you and use it to open your heart and mind. You can collect pieces of poetry, or quotations or lines of teachings that over the years have moved you, and keep them always at hand to elevate your spirit." (from "The Tibetan Book of Living and Dying")
Don't try to meditate for too long at first. Five or ten minutes is fine. The type of music you use is entirely up to you. Just use something you find to be soothing (I wouldn't recommend any heavy metal, though).
I hope this is of some help.
May all be at peace.