Meditation is a practice, and it can take time to see the benefits. It's important to be kind to yourself and to not get discouraged if you find it difficult to quiet your mind at first.
Here are a few tips to help you meditate to deal with anxiety.
Find a quiet, comfortable space where you can sit or lie down comfortably.
Set a timer for the desired length of your meditation, so you don't have to worry about keeping track of time.
Close your eyes and take a few deep breaths to relax your body and mind.
Focus on your breath, feeling the sensation of the air moving in and out of your body.
Whenever your mind wanders, gently redirect your attention back to your breath.
If you'd like, you can silently repeat a mantra or word to help keep your focus on the present moment.
Let go of any judgments or expectations about your meditation practice, and simply allow yourself to be present.
If you notice any physical sensations, emotions, or thoughts that arise, try to observe them without reacting or getting caught up in them.
Remember that it's okay to have a busy mind, and that it's natural for thoughts to come and go.
When the timer goes off, take a moment to slowly open your eyes and return to your day.
With regular practice, you'll likely find that meditation becomes easier and more enjoyable over time.
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