Meditation against Anxiety Attacks and Stress

by Subroto Barua

Anxiety may be described as feelings of unease, worry and fear. It may involve both the emotions and the physical sensations we might experience when we are worried or nervous about something. We all know what it’s like to feel anxious from time to time. It’s common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision one is facing.

When the anxiety comes over you, your body and your mind are caught in a spiral, in a self-powered movement of malaise, nervous tension leading to stress and loss of physical and psychological control. These are the automated mechanisms of survival that are taking over.

In some cases, anxiety attacks can affect your day to day activities and so, it will be useful  to practice meditation to avoid being a victim of anxiety attacks. You do not need to be a seasoned meditator to work effectively on anxiety. When you feel you are in fear, stress or a harbinger whatsoever, focus your attention on your breathing, and breathing alone.

Meditation Practice to End Your Anxiety

Regular practice of meditation, i.e a daily meditation of about 15 to 25 minutes will have a serious impact on the quality of your life at work: increase your focus, your creativity, your ability to work, and effectively decrease your stress and anxiety…

Meditative practice has many advantages: it requires almost no investment, it can be done everywhere and in all circumstances. Beyond a religious practice, it is a method that allows to focus on itself, to be more in the present moment and allows to relax deeply. Meditation has many benefits on our overall health.

In this new article you will know the benefits of meditation for your mind and body, which will reduce the anxiety attacks and it is also a wonderful technique to manage daily stress.

Much research has been done and still continuing.  The National Institutes of Health in the United States has awarded more than $ 26 million for research on the effectiveness of meditation to reduce stress and all stress-related diseases, particularly on cardiovascular diseases. And research also shows the effectiveness of meditation on stress and mental illness.

Our sufferings, our fears, our misfortune does not depend on the outside world, but our own mind. We spend all our energy to seek outside solutions, yet the answer is within us. Meditation allows us to focus on ourselves and know us better.

Evacuate

What to do with the thoughts that plague you when there is a panic. Let them pass without giving them attention. They are not your enemy, they are only reflexes, reactions to changing your spiritual and chemical balances caused by anxiety. Do not judge, do not look, they go, let them do so. Concentrate only on your breath if you need a focal point, and when you can, detach yourself from objects of attention. To empty, so you will purge you of all the causes of your anxiety. They will disappear by themselves because you do not give them attention and then they have no place to exist.

Meditate regularly to reduce the crises and their causes

The cause of anxiety attacks is primarily internalized. By meditating regularly, you refine your perception of your strengths, your personality and you will know how to tap into your voluntary resources when there is a stressful situation, rather than allowing automated mechanisms take over. You also clean up the stress from these layers you accumulate and end up recovering your personality. You will also learn to control your breathing in a way more powerful, to learn to control the flow of thoughts and pay attention to it when you want.

This is exactly what you need to face the panic attacks themselves and reducing their causes.

How to Meditate?

Meditation is not the absence of thought as some may believe, but it is a practice that allows to fix attention in the present moment to be fully aware of the world around us and to silence a little each day the flow of thoughts.

First of all, no need to know all the techniques of meditation, you just have to know that you are feeling most comfortable. For a successful meditation , initially do it in a quiet place where you will not be disturbed. Preferably with the back straight, sitting on a chair, on your bed or floor. Try to work out in a comfortable, calm and comfortable space.

In this article I offer a simple and easy techniques to practice. This technique has  greatly helped me lower my stress level, anxiety and be a little more in the present moment.

Mindfulness Meditation                           

(Duration 10 to 20 minutes)

Mindfulness is the simplest way to begin meditation and this is the essence of meditation, dating back 2500 years. Best time to practice is early in the morning, but you can practice in the afternoon to recharge the batteries for the rest of the day or night to start a good night's sleep.

After adopting a sitting position, try to focus your attention on your breathing movement. By feeling your inspiration and expiration you will be fully in the present moment. Try to breathe in and breathe out deeply feeling the air entering and air exiting during exercise.  

After a few minutes of meditation, you will find that your mind will struggle to concentrate, and many thoughts will flow in all directions.

Welcome to the world of meditation and mindfulness. When you suffer a mental agitation, see it simply with smile and refocus your attention gently on your breathing.

There are many ways to be mindfully, with touch, smell, hearing.  For example, I try to focus my attention on my meal, trying to enjoy every stuff  and feel the flavors and the taste of each food.

All your senses are valuable tools that will help you be in the present moment. After a few sessions you can practice, meditation where you want (at home, in a park, public transportation) but for beginners it would be good to see you alone to understand the mechanism exercises.

I practice this meditation as often as possible. Now, I came to better manage my state of anger and appreciate much more the moments that gives me life.

The Benefits of Meditation

Here are some benefits of regular meditation practice after 8 weeks from 10 to 20 minutes of exercises:

• Your anxiety and your stress will decrease
• You will be  more positive
• You will be  more balanced emotionally
• The immune system will be strengthened
• Low blood pressure
• You will be totally relaxed and calm
• You'll be less depressed
• You will have a better concentration
• You will have a better sleep
• Improves digestion

Meditation brings only benefits and has helped me to change my life.

It allowed me to finally enjoy the moment and reduce my stress , my anxieties and finally being able to step back from my negative thoughts that took a little too much space in my life.

I highly recommend you to test this meditation technique that I propose, they are simple and give good results if we remain diligent.

Catagories Associated With Dana

DANA

The dana (Sanskrit), or generosity, is at the top of the list of perfections for good reason, which is that our natural tendency is not to give but to take. If something new happens, whether in the realm of our work, at home, sports, distractions, our usual reaction, at least half conscious, is:

"What do I have to gain?" "

There is always this tendency of reference to oneself, this seizure. The fact that it is placed in the center of the wheel of life is an acknowledgment that greed - not ordinary healthy desire but greed - occupies a very important place in our life and activity. In fact, it dominates our lives, at least unconsciously. We are all in the clutches of greed, carried away, driven by this thirst. Everything we do, everything that interests us, has an element of reference to oneself. If we are to approach enlightenment, we must reverse this trend. The gift is the first of the perfections because it is directly opposed to the seizure.

There are many varieties associated with dana. However in reality, these types of danas could be divided into 3 classes based on the Buddha's Theories. They are danas according to Suttanta-desana, danas based on Vinaya-desana as well as danas in line with the Abhiddhamma-desana.

10 Kinds 0f Dana Based on Suttanta-desana

You will find ten types of dana based on Suttanta-desana or even as present in the Buddha's discourses. These are

(1)  Anna credit = Providing of cooked rice along with other kinds of meals;
(2) Pana dana  = Offering associated with drinking water or even beverages;
(3) Vattha dana = Giving of robes (ceremonial dress or clothes);
(4) Yana dana = Offering regarding foot-wear as well as other items that      may be used in venturing;
(5) Mala dana = Offering involving flowers;
(6) Gandha credit = Offering of perfumed woods as well as fragrant shades;
(7) Vilepana dana = Offering connected with unguents and also perfumes;
(8) Seyya dana = Offering of bed or couches, bedclothes, blankets etc;
(9) Avasa dana = Providing monasteries, rest-rooms, ordination halls, spiritual hall   

(10) Padipeyya dana =  Offer lights and illumination.

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4 Kinds 0f Dana Based on Vinaya-desana

You can find four sorts of dana in accordance with Vinaya-desana, since prescribed inside the Rules regarding Discipline regarding Bhikkhus. 

These are:

(1)  Civara dana = Providing of robes;
(2) Pindapata dana = Offering associated with alms-food;
(3) Senasana dana = Providing monasteries, home places;
(4) Bhesajja dana = Offering medications.

6 Types 0f Dana Based on Abhidhamma-desana

You will find six types of dana based on Abhidhamma-desana. They are :

(1) Rupa dana = Offerings who have a decent physical appearance;
(2) Sadda dana = Offerings with an agreeable tone;
(3) Gandha dana = Offerings with an agreeable odor;
(4) Rasa dana = Offerings which are wholesome within taste;
(5) Photthabba credit = Offers that have an reasonable touch for example robes, monasteries, etc.
(6) Dhamma dana = Teaching the actual Dhamma along with other ways of distributing the Dhamma.

The actual Buddha expounded in general the very first ten types of dana decide according to Suttanta-desana in general without having making any kind of distinction within the type of donee. He expounded the next, four kinds of dana based on the suttantavinaya, since the dana should be made just to those who always observe ethical precepts. For that reason the danas according to Vinaya-desana will produce greater advantages than the danas according to Suttanta-desana. In providing danas based on Abhidhamma-desana, you need to reflect on the best realities, instead of on traditional aspects, with regards to the six sense-organs. Which means this type of uang represents the actual supreme kind of dana which will bear the best benefits one of the three types of dana.

But if the donee, the object associated with offering and also the volition tend to be pure as well as faultless, any kind of dana will certainly yield wonderful features.

The Buddhist text additionally describes danas in categories of two, three, four, and so on, depending on the character of donor, donee, item of providing, the manner as well as the time regarding donation.

The Nine Attributes of “The Buddha” and Story Showing the Qualities of “The Buddha”

Buddha's Nine Best Attributes

The Buddha is actually gifted using the Nine Best Attributes; and the ones who occur to see as well as hear the actual Buddha’s Theories can obtain knowledge and also peace of mind; which means Buddha is extremely honored along with adored through those who get refuge within Him. The particular jewels such as diamond, silver and gold, etc ., great in worth. The owner of these types of jewels likes peace in addition to happiness just in the present living whereas people who happen to notice and consider refuge within the Buddha take pleasure in peace plus happiness with the present reside but also later on lives. Therefore the Buddha is the most useful treasure. Since the precious gems such as dark red, diamond, and so on, are matchless in benefit with other human being utilities, therefore also the particular Buddha will be incomparable along with any other individual in values, concentration, and even wisdom. For that reason the Buddha is an unique treasure in all of universe. It is very difficult to run into the fully-enlightened person referred to as the Buddha. So , typically the Buddha is among the most difficult to observe. As the valuable jewels just like diamond together with ruby tend to be owned as well as utilized not really by the indegent but simply by rich individuals. So additionally the Buddha-treasure can be adored and worshipped not by simply ordinary individuals but through the noble types who have gathered a great deal of advantage. Therefore , often the Buddha is one of honorable, probably the most precious, the exact incomparable, one of the most rare and also the most worthwhile (for the very noble ones) treasure in all of Universe.

The Nine Attributes of the Buddha are:

So Bhagava Itipi (Bhagava = the Buddha or the most exalted One)

1-Araham,
2-Sammasambuddho,
3-Vijjacaranasampanno,
4-Sugato,
5-Lokavidu,
6-Anuttaropurisadammasarathi,
7-Satta devamanussanam,
8-Buddho, and
9-Bhagava.

Meaning:

1-The Buddha is called Araham simply because He is worth special veneration by almost all men, devas and brahmas.

2-The Buddha is known as Sammasambuddho because They have fully recognized all that ought to be known through Himself.

3-The Buddha is recognized as Vijjacaranasampanno due to the fact He is experienced in supreme information and in the actual practice associated with morality.

4-The Buddha is referred to as Sugato since He talks only what exactly is true as well as beneficial.

5-The Buddha is termed Lokavidu mainly because He understands all the 3 Lokas, specifically Satta-Loka, the particular animate regarding living-beings, Sankhara-Loka, the world of trained things, and also Okasa-Loka, typically the planes regarding existences.

6-The Buddha is Anuttaropurisadammasarathi for the reason that He is matchless in toning down those who are worthy of to be tamed.

7-The Buddha is known as Satta devamanussanam considering that He is the leading teacher of most devas, as well as brahmas.

8-The Buddha has the name Buddho given that He Themself is the Educated One, and can explain to others.

9-The Buddha is named Bhagava simply because He is the the majority of exalted one.

Stories Showing the Advantages of the Buddha. The following is the story plot demonstrating often the Attributes of the exact Buddha.

The story of the Rich Man, Anathapindika :

It had been the time once the Buddha had been spending Their second rain-retreat period in the city of Rajagaha that the wealthy man through Savatthi, Anathapindika went to their brother-in-law Visala of Rajagaha, to sell his or her locally created goods, packed in five-hundred carts. Far away of about an yojana prior to arriving at Rajagaha, Anathapindika delivered a message regarding his introduction in advance as always to the brother-in-law.

In those days Visala could hardly welcome his / her brother-in-law as always because having been engaged in the actual preparation associated with alms-food to become offered to the particular Buddha great disciples.

Additionally Anathapindika, bar the inviting of Visala, continued his particular journey. Only if he arrived at Rajagaha, this individual discovered that Visala was really busy certainly.

When Anathapindika asked Visala why having been so occupied. Visala told him he was active not due to the preparations for any wedding reception neither for formulations of a banquet to the Cal . king but for typically the offerings regarding alms-food towards the Buddha magnificent disciples.

Absolutely no sooner experienced he noticed the word “Buddha” unexpectedly, Anathapindika was treated of her tiredness to become extremely thrilled. He was therefore overwhelmed along with delight which he asked Visala up to 3 times if he previously uttered the term “Buddha” as well as Visala answered that he succeeded.

Then Anathapindaka told Visala that it was very hard in this world actually to hear the phrase “Buddha” and also requested to leave him view the Buddha at the moment. Visala informed him to go to the Buddha the next day when it was too late currently. His wish to pay respect to the Buddha was thus strong which Anapindika did not remember everything also to have supper and to conduct business. He gone up the seven-storeyed pinnacled corridor and set down on this bed, muttering “The Buddha, The Buddha”. He could not really fall into heavy sleep; he or she remained half-asleep and half-awake. Whenever having been awake, they thought of often the Buddha. It absolutely was still darkish. As he / she reflected within the virtues from the Buddha frequently, his thoughts became relaxed, concentrated along with saturated together with joy and also the rays of sunshine emanated coming from his entire body. Due to these types of rays of sunshine, he believed that it was daybreak and got upward three times. If he woke up for your third period, he noticed all the doorways of the house had been open. Therefore he arrived down to the floor floor, went down of the house in addition to walked across the main street. When he attained Sivaka, the town gate, your dog found it absolutely was already open up. He shut off of the door and entered into the cemetery. Rajagaha was obviously a densely filled city. Based on the custom of these days lifeless bodies have been left unburied in the cemetery. When Anathapindika stumbled on the corpses, the guy got scared and the lighting emanating via his physique disappeared. The entire place grew to become pitch-dark. The actual foul odor of the dépouille made your pet more and more terrified and ashamed. Having goose-flesh, Anathapindika wished to return house. Then the protector deva involving Sivaka cementary encouraged the dog saying, “Dear friend, the importance of one lakh elephants, one particular lakh race horses, one lakh chariots, and another lakh damsels in distress is not because valuable since one-sixteenth of the step of your man who else goes to the exact Buddha to pay for homage in order to Him. Continue, my friend. It is of excellent benefit”.

Whenever Anathapindika read these terms, he was motivated, thinking that he'd some buddies. Fear plus dread abated and he once again reflected around the virtues in the Buddha. Because of this, the very darkness vanished and light sun rays reappeared. Thus he continued, and then the person saw the main corpses and even heard the actual sounds connected with howling canines, he experienced frightened once more. As soon as this individual felt anxious, the light of light faded and it grew to be dark yet again.

So , he or she thought of returning again. Each and every time they thought of heading home, he / she heard the particular encouraging words and phrases of deva Sivaka. And thus he proceeded and on. Lastly, at earlier dawn your dog reached Sitavana grove in which the Buddha recited.

The Buddha was strolling up and down mediating in the open air flow. When the Buddha saw Anathapindika coming, This individual sat in a suitable location.

At that time, all of a sudden a strange concept was exhibited upon through Anathapindika. He or she pondered, “I am mainly known as Anathapindika because We give food to typically the destitutes. In case He is a genuine Buddha, He can greet me personally by phoning me simply by my own name”.

When he contacted the Buddha, the Buddha greeted him or her with peaceful and crystal clear voice; “Come, Sudatta”. Anathapindika felt delighted and pleased. Then he paid attention to the task given by often the Buddha. In late the talk, he started to be a Stream-winner.

He asked the Buddha and His disciples to come to Savatthi. When he realized that the Buddha accepted their invitation, the guy went back to be able to Savatthi together with built the luxurious monastery referred to as Jetavana monastery at a fantastic cost. They donated the exact monastery for the Buddha and thus was a place disciple on the Buddha, along with a well-known customer of the Buddha Sasana.

Each one of these marvelous occasions began using Anathapindika’s seriously reflecting about the virtues with the Buddha.

All these story offers some examples of your Attributes of the very Buddha. Having to pay homage on the Buddha, highlighting on the benefits of the Buddha, paying psychological devotion into the Buddha that is endowed having major scars and small marks of any Great Guy, etc ., these are known as Buddhanussati Bhavana. If a individual steadfastly focuses his brain on Buddhanussati Bhavana (It is also a type of Samatha Bhavana like Anapana), he will become overwhelmed by using delightful fulfillment. Owing to the main reflection for the virtues belonging to the Buddha, he can be free from the actual hindrances for example greed (Lobha), anger (Dosa), etc ., and can feel satisfied bodily as well as mentally. His or her mind is going to be active and also pure. When he maintains on considering on the coming and succumbing of his or her delightful pleasure stage by simply stage or even on the coming up and passing away nature with mind along with matter, he'll attain Nibbana.