What are the best ways to meditate when feeling anxious or panicked?

Meditation can be a powerful tool to manage anxiety and panic, but it requires the right techniques and mindset. When feeling anxious or panicked, the body is often in a heightened state of stress, making it challenging to focus. The key is to use meditation practices that ground you, calm your nervous system, and bring your attention back to the present moment.\n\nOne effective technique is **breath-focused meditation**. Start by finding a quiet space where you can sit or lie down comfortably. Close your eyes and take a deep breath in through your nose for a count of four. Hold the breath for a count of four, then exhale slowly through your mouth for a count of six. Repeat this cycle for 5-10 minutes. This method, known as the 4-4-6 breathing technique, activates the parasympathetic nervous system, which helps reduce stress and anxiety.\n\nAnother helpful practice is **body scan meditation**. Begin by sitting or lying down in a relaxed position. Close your eyes and bring your attention to the top of your head. Slowly move your focus down through your body, noticing any areas of tension or discomfort. As you identify these areas, consciously relax them. For example, if you notice your shoulders are tight, take a deep breath and imagine the tension melting away. This technique helps you reconnect with your body and release physical stress, which often accompanies anxiety.\n\nFor those who struggle with racing thoughts, **mantra meditation** can be beneficial. Choose a calming word or phrase, such as ''peace'' or ''I am safe.'' Sit quietly, close your eyes, and repeat the mantra silently or aloud. If your mind wanders, gently bring your focus back to the mantra. This practice provides a mental anchor, making it easier to detach from anxious thoughts.\n\nScientific research supports the effectiveness of these techniques. Studies have shown that breath-focused meditation reduces cortisol levels, the hormone associated with stress. Similarly, body scan meditation has been found to decrease symptoms of anxiety by promoting mindfulness and relaxation. Mantra meditation, often used in mindfulness-based stress reduction (MBSR) programs, has been shown to improve emotional regulation and reduce anxiety over time.\n\nPractical challenges may arise, such as difficulty staying focused or feeling overwhelmed by emotions. If you find your mind wandering, don''t judge yourself—simply acknowledge the distraction and return to your practice. If emotions feel too intense, try grounding techniques like focusing on the sensation of your feet on the floor or the texture of an object in your hand. These small actions can help you regain control and continue your meditation.\n\nTo make meditation a consistent habit, start with short sessions of 5-10 minutes and gradually increase the duration as you become more comfortable. Set a regular time each day, such as in the morning or before bed, to practice. Over time, you''ll find that meditation becomes a reliable tool for managing anxiety and panic.\n\nIn summary, breath-focused meditation, body scan meditation, and mantra meditation are effective techniques for calming anxiety and panic. By practicing regularly and addressing challenges with patience, you can build a sustainable meditation routine that supports your mental well-being.