meditation for anxiety

Mindfulness meditation seems to soothe breast cancer survivors

HealthDay News, MedlinePlus: Mindfulness meditation seems to help breast cancer patients better manage symptoms of fatigue, anxiety and fear of recurrence, a new study suggests.

Previous research has found that mindfulness meditation can reduce stress and anxiety in the general population as well as in breast cancer survivors. But, there hadn’t been many large, clinical trials to test the value of the practice among breast cancer patients, said study author Cecile Lengacher, director of the predoctoral fellowship program at the University of South Florida, in Tampa.

In her study, those who took part in the six-week …

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What can mindfulness teach the police force?

Rachel Pugh, The Guardian: As two young constables dash into the room of silently seated police men and women, making breathless apologies, one of them asks: “Have you started yet? We’ve been out on an eviction but we didn’t want to miss the meditation.”

This is lunchtime in inner-city Salford’s fortress-style Pendleton police station, and the man with a pair of Tibetan chimes facing the group is neighbourhood police officer, PC Ewen Sim, poised to deliver a session of mindfulness.

The bearded 39-year-old is one of 13 Greater Manchester police (GMP) officers …

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Practicing mindfulness can help relieve anxiety among children, youth and adults

Karen Pace, Michigan State University Extension: Do you experience feelings of anxiety? If so, how does it tend to express itself in your mind and body? Does your thinking become rapid and spinning—or do you have difficulty concentrating? Do you notice muscle tension in your neck, shoulders or another part of your body? Do you feel fatigued, restless or “keyed up”? Do you have difficulty breathing or experience shortness of breath? Do you feel irritable—or do you have trouble falling asleep or staying asleep? These are all …

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How a mindfulness-based approach can treat social anxiety disorder

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Jeena Cho, Forbes: In social settings involving other people, such as the first day of school, giving a presentation in front of coworkers or joining a new social group, it’s common for people to feel a little nervous or anxious. Usually, those feelings dissipate as you grow comfortable with the people you’re with or the setting in general.

But if the thought of being in social settings makes you feel overwhelmingly stressed, uncomfortable or even stops you from participating at all, you might have social anxiety disorder.

What Is Social Anxiety Disorder?

Social anxiety disorder (SAD) is defined as “a fear of social situations in which embarrassment may occur or there is a risk of being negatively evaluated by others,” according to the American Psychology Association (APA). Also referred to as social phobia, the condition is characterized by the constant fear of one or more social situations in which a person thinks they will say or do something to humiliate themselves. About 7% percent of people in the U.S.—15 million adults—are affected by social anxiety disorder[1].

Essentially, it’s anxiety about what other people think, says Angela Neal-Barnett, a psychologist and director of Kent State University’s Program for Research on Anxiety Disorders among African Americans. “Social anxiety can occur because we believe that when we are with or in front of other people, they will think negatively about us,” says Neal-Barnett.

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The wake-up call that transformed neuroscientist Richard Davidson’s life

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Rebecca Shapiro, Huffington Post: Richard Davidson had been studying the brain for more than a decade when he was asked a question that quite literally changed his life.

“Why have you been using the tools of modern neuroscience just to study anxiety and stress and fear and depression?” Tenzin Gyatso, the 14th Dalai Lama, asked the neuroscientist in 1992. “Why can’t you use those same tools to study kindness and compassion?”

The question, which Davidson described as “a total wake-up call,” caused him to refocus his research. One of the first ways his team studied kindness and compassion was by flying Buddhist monks from Tibet and Nepal to his lab at the University of Wisconsin, Madison.

“What we found was remarkable,” Davidson said in a HuffPost Originals video. The brains of advanced Tibetan meditators were significantly different, both during meditation and after. “These differences reflect the enduring traces … and it gives us some clue that, in fact, the baseline state of these individuals is transformed as a consequence of their practice.”…

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How meditating in a tiny Iowa town helped me recover from war

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Supriya Venkatesan, Washington Post: At 19, I enlisted in the U.S. Army and was deployed to Iraq. I spent 15 months there — eight at the U.S. Embassy, where I supported the communications for top generals. I understand that decisions at that level are complex and layered, but for me, as an observer, some of those actions left my conscience uneasy.

To counteract my guilt, I volunteered as a medic on my sole day off at Ibn Sina Hospital, the largest combat hospital in Iraq. There I helped wounded Iraqi civilians heal or transition into the afterlife. But I still felt lost and disconnected. I was nostalgic for a young adulthood I never had. While other 20-somethings had traditional college trajectories, followed by the hallmarks of first job interviews and early career wins, I had spent six emotionally numbing years doing ruck marches, camping out on mountaintops near the demilitarized zone in South Korea and fighting someone else’s battle in Iraq.

During my deployment, a few soldiers and I were awarded a short resort stay in Kuwait. There, I had a brief but powerful experience in a meditation healing session. I wanted more. So when I returned to the United States at the end of my service, I headed to Iowa.

Forty-eight hours after being discharged from the Army, I arrived on campus at Maharishi University…

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Meditating in the morning

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By way of background, despite having been a meditation teacher for years, I used to have difficulty maintaining a daily meditation practice. I’d meditate daily for weeks or months, but then miss days here and there. For the last few years, though, I’ve been more of a rock-solid daily meditator.

Still, although I’ve meditated virtually every day for the last three years, my practice can still be a bit thin at times. This is because I’d gotten into the habit of meditating in the evening. Why? In one word, kids. Having two young kids does not make it easy to meditate in the mornings. My personal time shifted to the evenings, when I could reliably assume that my children would be sleeping. Mornings were, on the other hand, more unpredictable. For a while my daughter would wake up at 4:00AM quite regularly!

Once a habit has established itself, I find I sometimes don’t even question it. Although I’m now divorced and don’t have the children at my house most mornings, I kept sitting later in the day — sometimes in the morning or the afternoon, but most often in the evening. And sometimes, because I’m a night-owl, those sits would be really late, and because I was tired they’d be short.

But then I realized that since meditation is central to my life, perhaps it should be the first thing on my mind when I wake up in the morning, and the first thing I do? What’s normally my first thought? Email! When I wake up I usually pick up my phone to see what time it is, and then see all the email notifications, and then get sucked into dealing with work. If I’m honest with myself, it’s work that’s been most central to my life, and not meditation. And even though my work involves meditation, that’s not good.

So, apart from the weekends when I have the kids, and the occasional weird day (like the one recently when I had to be out of the house shortly after 6:00AM) meditating has been close to the first thing on my mind when I wake up, and it’s been the first thing I’ve done. Usually I sit on my bed, either cross-legged, which I’m experimenting with, or on my Kindseat meditation bench.

This has been very good for me, sometimes in unexpected ways. For example, I’m becoming less of a night owl! I’ve often felt naturally very tired in the evenings and I’ve been going to bed early. This means I’ve been waking up early too, and sitting before dawn.

The other big benefit is the loss of the anxiety that surrounds having to remember to meditate. I’ve realized that meditating in the evening means that all day there’s this sense at the back of my mind that there’s something I need to remember to do. As soon as I’ve finished sitting in the morning, I feel a sense of relief: OK. That’s one less thing I have to remember.

I don’t think meditating should be something I have to remember to do. It should be something I just do.

After all, I meditate every day. It’s just what I do. It’s part of who I am.

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Want to reduce anxiety, and increase cognitive ability and memory? Try meditation

Nicole Tsong, Seattle Times: Meditation can help your brain become more mindful and conscious, creating stability, clarity and emotional balance.

Like a workout, meditation has its good days and its tough ones. Some days when I meditate, I spend much of the time making lists, hoping desperately I’ll remember them by the end of my 15 to 20 minutes. Sometimes, I can barely sit still. Some days, I feel calm. I spend more time focusing on my breath than distractions.

Like a physical workout, no matter how it felt during the activity, I always feel better afterward.

Meditation is a training …

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Prison meditation program helps inmates rebuild minds, restart lives

wildmind meditation newsAllegra Abramo and Lisa Riordan Seville, NBC News: The men filed into the chapel, pulled chairs into circles, and sat. Then this corner of New Jersey’s Bayside State Prison got quiet.

A short meditation opens each weekly session of Heart-to-Heart, a mindfulness and nonviolence program run at three east coast prisons. Silence, said founder Stephen Michael Tumolo, helps bring “present moment awareness.”

That’s where he believes transformation starts.

“One thing we have choice in is where our mind is,” said Tumolo. “Present moment awareness can radically alter one’s experience in the moment. And then it can radically reshape the next steps we take.”

Gossip …

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You are not your story, mistake or inner critic’s comments

wildmind meditation newsMargarita Tartakovsky, Psych Central: So many of us take one isolated event — a mistake, a painful situation — or the critical comments of our inner critic and let it color who we are. Completely. It’s as though we become this one thing. This one negative thing.

Maybe your inner critic regularly spews remarks about your weight and how you look disgusting and horrible in everything. So you become the person who looks disgusting and horrible all the time.

Maybe you made a big mistake or a bad decision, which you regret. So you become the person defined by that decision, that one mistake.

Maybe you’ve …

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