Meditation for anxiety

Why meditate?

Meditation allows you to become more grounded, settled and less reactive to life challenges. Kelly McGonical PHD states it changes both the function and structure of the brain to support self-control. For example, regular meditators have more grey matter in the prefrontal cortex. And it doesn’t take a lifetime of practice -- brain changes have been observed after just eight weeks of brief daily meditation training. Meditation allows our minds to have space to 'breathe', it allows us to let go of those thoughts and behaviour patterns that may not have been serving us.

Where to start?

As with anything new, start small. You can experience a very effective meditation in as little as 5 or 10 minutes. I started out (and still refer back to) using free youtube guided meditations. Have a look and see who resinates with you, find someone you like the sound of their voice, or you like the sound of the music. Find 5 minutes for yourself, at a time of day to suit you.

When you're ready

1. Set the scene for your meditation, you can diffuse some essential oils or light an Aromatherapy candle. Make sure you are warm and comfortable with a nice duvet or blanket. You can meditate lying down or sitting comfortably.

2. Choose your guided mediation, remember to honour which meditation you feel drawn to, try not to overthink it, there is no right or wrong one, it's whichever feels good for you.

3. Follow the meditation, it is likely you will be asked to check in with your body and focus on acknowledging and releasing any tension that has build up. A big part of meditation is a focus on the breath, it allows us to pull back from our thoughts and just observe them.

4. Be kind to yourself! Every meditation practice is unique and you will experience various sensations and your thoughts may run away with you. That is OK. Try to acknowledge the thought, observe it and then let it go, always returning your focus to the breath.

Cotswold Holistic Therapy's guide to Essential Oils for Meditation

Essential oils can help to deepen your meditation practice, and help the mind to focus. You can light an Aromatherapy candle and allow the scent to be released into the air whilst you breathe in, or you can diffuse a blend to create a calming space.

Dream candle - a blend of 4 different essential oils including deeply aromatic Frankincense which will help you to clear the mind for your meditation practice.

Calm candle - a blend of 6 different essential oils including grounding Vetiver to help you find a deep connection.