Anxiety can be very disturbing, can’t it? One technique for managing anxiety and producing peace and calm is meditation. I have used it very successfully in managing anxiety and have learnt much about how to do it.

I have explained in an earlier blog what meditation is and described how important it is to focus on a single object.

But what object should you focus on?

Meditation objects can vary and there is no one right object that fits everyone. It is important to find the object that best suits you. Then when you have chosen your best object I suggest you stay using this for several months until you have become accomplished in its use.

One particular focus that I have used, and many of my friends and clients have benefitted from using, is saying a soothing phrase or word over and over again, silently inside my head. This is sometimes called a mantra. However, you do not need to know the technical word to gain greater calm from it.

The main idea is to focus on a word or phrase that conjures up soothing relaxation or peace. What these words are can be your choice. All that matters is that the phrase you use resonates inside you to evoke an atmosphere of peace and quiet.

For example, it is unlikely that the phrases, “I am in debt”, “I hate John” or “Blood and guts” are going to be the type of phrases that will put you at ease!

Instead, some of the phrases I have repeated to myself and found calming have been:

• Peacefully breathing in, peacefully breathing out.
• Peace and calm.
• Be here now.
• This too will pass.

How can you use such phrases? By saying one word on the breath in and one word on the breath out. Then repeating this over and over and over again.

It would go something like this. As you breathe in you say the word “peace”. As you breathe out you say the word “calm”. As you breathe in again you say the word “peace”. As you breathe out again you say the word “calm”. As you breathe in again you say the word “peace”. As you breathe out again you say the word “calm”.

If you ever drift away or become distracted, e.g. by your neck aching, concerns about tomorrow, or worries and regrets about the past, then gently return to saying “peace, calm”. As you breathe in you say the word “peace”. As you breathe out you say the word “calm”.

Thus it continues, for 5 minutes, 15 minutes or 30 minutes.

Overtime the more you practise the more the anxiety may lessen.

Even when you are feeling anxious you can do this.

What I have found is that even if I’m feeling anxious and I start using the peace and calm mantra, the anxiety may be there but my anxiety or fear about the anxiety lessens. I am no longer so troubled by the anxiety itself. It is just there but I am more at peace with it. Then there is nothing feeding it.

One of the women in our meditation group really likes this particular meditation. She has many stories to tell about how useful it has been to her.

She uses it particularly to help settle her nerves and anxiety when she goes to bed. In the past, she has had considerable problems sleeping. Now, by repeating “peace and calm” over and over again she gets off to sleep far more easily. Managing anxiety is easy for her now too.

She has also reported, that she is far less likely to wake with anxiety in the middle of the night. If she wakes, guess what she now does? Yes! By repeating “peace and calm” over and over again she gets back to sleep.

What words or phrases can you say to yourself, inside your head, to help you in managing anxiety?

And are you willing to practise? That’s how your anxiety will lessen. It is one of the best anxiety management techniqes I know.

Written by Rachel Green.  Professional Speaker | Trainer | Coach | Author.

Rachel has overcome her own panic attacks and spent several years successfully learning how to manage anxiety. She has found meditation very helpful.

The meditations that Rachel used to help ease her anxiety are all featured on her CD set "Happy not hassled." Let her teach you how to meditate and guide you to greater peace and calm. Click here to buy your copy.

She can also speak at your conference or event on: Managing anxiety: don't panic yet!
This is an inspiring speech, hilarious, practical and relevant.

Copyright Confident Woman Australia, 2010.
NB: Any information contained on this site is not provided as an alternative to the obtaining of professional psychological advice from an appropriately qualified practitioner.