That said, when you practice this meditation, don’t try to force yourself to find the source or meaning of your anxiety. The crucial aspect of this meditation is forwarding your journey of discovery into yourself. Whatever you may find inside, simply acknowledging it will help you live with more ease. Then, rather than putting so much energy into fighting your anxiety, you can begin to change your relationship to it. Because this practice involves intentionally exploring the experience of anxiety, it can be challenging. Before you do this practice, please take a little time to consider whether you’re feeling up to it, listening to your inner voice to determine whether it feels right for you at this time. Consider doing your first practice when you feel safe and curious and have the energy and time to explore your anxiety more deeply. If now is not the time, be sure to return to this practice later, when you feel willing to take it on. To allow you to fully experience this meditation, we recommend that you listen to the audio version. However, you can also simply read the text below. If you choose to do so, read through the entire script first to familiarize yourself with the practice, then do the practice, referring back to the text as needed and pausing briefly after each paragraph. Take about twenty minutes for the practice. You can do this practice in a seated position, standing, or even lying down. Choose a position in which you can be comfortable and alert.
Mindful Journaling
Right after your first practice of this meditation, take a few moments to write about your experience. How did it go for you? How did you work with what came up within your body, thoughts, and emotions? And how are you feeling right now? This article has been adapted from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl PhD, Florence Meleo-Meyer MS, MA, and Lynn Koerbel MPH.
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Bob Stahl March 28, 2018
Bob Stahl July 27, 2016
