Simple Meditation for Calming Anxiety
Think of a word. Usually a good word is the name of a child. This will be your mantra and never change it once you start practicing this.
Lie down in a comfortable and quiet place, close your eyes and in your mind start to repeat the word.
At times your mind will wonder which is okay, when you feel it wander; return immediately to the word.
Continue for 15 minutes, and use a soft chime or something soothing as an alarm so you know when the 15 minutes are up.
At first this process might seem difficult but as with all things the more you do it, the more it will become easier.
Can be repeated as often as necessary, it has a calming effect, the heart will slow down and you’ll be a bit less anxious. This is not a cure as with fibro you’re pumping so much adrenalin, but it’s just another way to make life a bit more bearable..and it does work.
Instructions for Deep Breathing
1 Find a relaxed position, can be sitting or lying down
2 Take a deep breath in, through the mouth or nose but try to breath from the abdomen, not the chest. You can put your hands on the diaphragm and try to feel it move as you take the deep breath. Also it doesn’t have to be fast, but nice and relaxed as you breathe in.
3 Hold the breath for 2 or 3 seconds.
4 Exhale in the same manner slow and steady.
5 Wait 2 or 3 seconds.
6 Repeat 9 more times.
That’s all there really is to it, if you find yourself beginning to hyperventilate
Stop until it passes, but you rarely will hyperventilate if breathing from the abdomen.
This might not seem like much, it will generally calm you down, especially if you’re having an anxiety attack or a low level of anxiety.
This is in no way a cure for the anxiety but many Fibro people find it helpful.
Also, be aware that it might be difficult at first to sit still or lie down as the adrenalin is pumping, so you might have to force yourself at first but as you get into the rhythm, it will become easier.
You can repeat this as many times a day or night as you need to. Again, remember that if you feel yourself starting to hyperventilate, stop until it passes, but generally breathing from the abdomen will not cause hyperventilation.
This is a technique of focusing the mind solely on the movements of the form which helps to bring about a state of mental calm and clarity. It is reported to provide general health benefits and stress management.
The study of tai chi chuan primarily involves three aspects:
- Health: An unhealthy or otherwise uncomfortable person may find it difficult to meditate to a state of calmness or to use tai chi as a martial art. Tai chi’s health training, therefore, concentrates on relieving the physical effects of stress on the body and mind. For those focused on tai chi’s martial application, good physical fitness is an important step towards effective self-defense.
- Meditation: The focus and calmness cultivated by the meditative aspect of tai chi is seen as necessary in maintaining optimum health (in the sense of relieving stress and maintaining homeostasis and in application of the form as a soft style of martial arts.
With purely a health emphasis, Tai chi classes have become popular in hospitals, clinics, and community and senior centers in the last twenty years or so, as baby boomers age and the art’s reputation as a low-stress training for seniors became better known.
As a result of this popularity, there has been some divergence between those that say they practice tai chi primarily for self-defense that are more interested in its benefits to physical and mental health. Regardless, many have reported it very helpful but as with anything “Fibro”, it is best to start very very slow!
The following are some herbal teas which you also might find helpful:
Gentler than its essential oil form, lovely-smelling lavender is said to have benefits that range from aiding digestion and soothing heartburn to helping with insomnia and anxiety.
Subtle, gentle, and aromatic chamomile tea has long lulled the sleepless and overly anxious.
People can have catnip too. But don’t worry — unlike the stimulating effect the plant tends to have on cats, it’s actually said to have a sedative effecton people who drink tea made from the dried leaves. A member of the mint family (it’s also known as catmint), the plant is also thought to help soothe stomach aches.
Cooks are no doubt well familiar with this aromatic plant as a wonderful flavoring agent, but herbal tea drinkers are more likely to talk to you about health benefits. Teas made from the seeds have been said to help treat colic, loss of appetite, and digestive problems.
Licorice Root Tea
In addition to being a singularly delicious and vitamin rich herb, lemongrass also makes a fine tea. The tropical plant has traditionally been used for relief from pain and fever, aiding with upset stomach, and helping soothe muscle tension, just to name a few.
Friday’s Blog Vitamins