Creating Calm Through Meditation (Video Included)

When a person perseverates and thinks about an anxiety-provoking situation, such as going to an unpleasant job, taking a difficult test, or sitting in traffic, a stressful response known as the "fight-or-flight response" can unknowingly be triggered. When the body and the mind perceive a threat, the "fight-or-flight response" increases your heart rate and respiration, dilates your pupils, slows digestion, moves blood out of your extremities, tenses muscles, and prepares you to either fight or flee.

Although these types of events are not actually occurring in the moment, the mind and body don't know the difference between thinking about these events or experiencing them. Imagined danger can be similarly stressful on the body as real danger. When a person imagines a threat, the mind and body react in the same way as if that threat were actually happening. Similarly, when one is engaged in a positive memory or pleasant future plan, this can aid in creating a calming experience for the body and mind. Recent research conducted at the University of Colorado has found that the imagination can be a useful tool for anxiety and stress. The brain's fear reaction when thinking of something scary subsides when imagining a peaceful environment. This finding is important when considering that it is estimated that one out of three people in the United States suffers from a diagnosable anxiety disorder. Being aware of how our thoughts affect our anxiety can be an empowering realization. As Buddha said, "What you think you become. What you feel, you attract. What you imagine, you create."

To illustrate how powerful your imagination is, I will guide you through a meditative visualization. This meditation requires you to concentrate on imagery to cultivate a sense of mindfulness. By practicing visualization, one can experience immediate benefits, such as emotional stability, pain relief, and more.

Instructions:

• First, think of a situation that brings forth feelings of stress and anxiety. Pay attention to the details of the situation.

• Take note of how you feel before you begin this meditation by rating your anxiety on a scale of 0/10, with 10 being the worst anxiety you have felt and 0 being no anxiety at all.

• Review meditation dos and don'ts below.

• Listen to the video.

• At the conclusion of the exercise, make a mental note of how different your body and mind feel by rating your level of anxiety again on a scale of 0/10.

This exercise can be done on your own by imagining any calm relaxing place that resonates with you and works best when engaging all of your senses and repeating frequently.

Meditation Dos and Don'ts:

Dos:

• Find a quiet, comfortable, warm place to be seated or lying down where you will not be disturbed.

• It is best to be relaxed and alert, although if you fall asleep, you will still reap the benefits of the recording.

• Use headphones to block out outside noise.

Don'ts:

• You should not listen to the recordings while driving or operating a vehicle or machinery.

• Make sure you are not cold by using a blanket if needed.

• Remove your glasses and any uncomfortable accessories or clothing.