Teens: How do you learn to cope up your anxiety? Activity 31
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 9, 2017
Meditation is an exercise that helps you to train your brain to let go of anxiety and come back to a peaceful state. When you practice meditation regularly as a prevention exercise, you will find that you are better able to stay calm in situations that used to make you anxious. You will also have a lower level of anxiety in general.
To practice meditation, you will need to focus on something peaceful. You can choose a word or a mental picture; you can focus on your breath as it moves in and out of your body; or you can try to simply clear your mind of any thoughts at all and focus on the “blackness” behind your eyes.
To help yourself choose a peaceful word or image, circle any of the words below that bring up a feeling of relaxation within you.
Sunset, water, nature, clouds, peace, god, smile, relax, free, one, love, flow, sky, float, calm, sail, summer, sleep, quiet, rest.
Choose one of the words you circled to focus on during your first try at meditation, or you decide to focus on your breath or the darkness. Then follow the steps below:
- Find a quiet place where you will not be disturbed.
- Sit in a position that is comfortable for you.
- Set a timer for one minute.
- Close your eyes.
- Focus your attention on your chosen object of peace.
As you try to focus, it is normal for your mind to wander. When that happens, simply notice without judgement, and then bring your focus back to your peaceful object again. Know that it is completely normal for your mind to wander again and again and again. Continue refocusing until the time is up.
The goal for meditation practice is to work up to 20 minutes a day, nearly every day. It will not be possible at first. Let yourself start by doing thirty second or on minute every few days. As you become comfortable, build up to 5 minutes, adding 30 seconds or 1 minute at a time. Add time & days to your practice as you are able. You may add time easily and quickly, or it may take you a year or more to build up to the goal. It does not matter that how long it takes you. The benefit is in the continued practice of moving your mind away from anxiety and back to peace.
1.What did you know or think about meditation before you read this activity?
2.Describe how trying to meditate affected you anxiety level.
3.Describe anything that you liked about it.
4.Describe anything that you did not like about it.
Many people say that they are too busy to meditate. However when you take time to meditate, you actually end up having more time in you day; regular meditation helps you stay peaceful, so waste less time being anxious. It helps you to focus, so you complete tasks in less time. You make fewer mistakes, so you spend less time doing things over again. Meditation helps you let go off irritation, so you spend less time in petty arguments. When you compare the amount of time it takes to meditate with the amount of time you waste on these anxious activities, you realize that when you meditate you come out ahead.
Think about realistic times when you could fit meditation into your day. Morning or evening? Right after school or every night before you start your homework? Right after you brush your teeth? As you practice meditating, experiment with different times and different peaceful words or images. Find the way to meditate that works best for you