How I apply what I learned from guided mindfulness meditations to relieve anxiety and deal with cravings
Mindfulness meditation is the process of training your mind to focus, redirect your thoughts, and bring yourself to the present. As my favourite mindfulness meditation guide Sam Harris said: The practice of mindfulness is extraordinarily simple to describe, but it is in no sense easy. If you know nothing about mindfulness meditation, I suggest his page / book / app as a place to start – that’s how I did it anyways. 🙂
It is Sunday around noon, I have just returned from yoga practice and I am feeling amazing. The sun is shining, I am sipping on a fresh cup of coffee, and I have the whole afternoon to enjoy my process of typing my thoughts out loud. It seems so easy to be happy. This, however, is not always the case, right? Sometimes something bad happens and I need time to process it, or out of nowhere I start feeling anxious, even panicky. What now? How did that same girl that was feeling absolutely perfect is now feeling like shit, and sometimes without any apparent reason? This shifts in mood and emotional stages, especially the ones without an apparent reason, I took really REALLY hard, and by doing that, I’d even prolong the negative state.
I am an anxious person and I experience (all) emotions very deeply, I feel so much. It can be hard sometimes to deal with it all at once. A couple of months ago I started practicing mindfulness meditation, and I’ve been pretty steady with it. I still feel negative emotions, I still have thoughts I sometimes don’t even understand, and I still get very anxious. What is different now is that I have a tool – mindfulness helps me become aware of the sensations that happen in those moments. It helps me dissect them and see them for what they really are. I am still a beginner in mindfulness meditation so the best I can give you is my own experience and how it helps.
Using mindfulness for Anxiety Relief
When I’m experiencing sudden anxiety, I become more mindful of how my body feels, where do I feel it the most. Part by part I observe my breath, the pulsating in my hands, sweaty feeling on my palms and feet. I become aware of my thoughts. How they come on go. I don’t try to influence them, nor do I identify myself with them – realizing I am not my thoughts, I just let them come and go, and just like that, they are no longer here. By doing that, I don’t avoid completely the anxiety, but I don’t amplify it and it passes much sooner.
How to Overcome Cravings with Mindfulness
When I get sudden cravings for a glass of wine (or really anything with alcohol), I observe how this craving manifests physically. Realizing that the physical part of the craving (for me) is almost non-existing and that the craving is simply a product of my thought (the thought that is conditioned by the false idea that alcohol will calm me, unwind me, help me cope), I then shift my focus to becoming more aware of my emotional state, my thoughts. Usually, it means something else was on my mind, something was bothering me, or I needed some unwinding or something like that – I don’t just dismiss that emotion, I try to understand it, and then I cope in a healthy way (a cup of tea, stretching, a bubble bath, talking to someone, etc.).
Every body and every mind is different – these are just my experiences with it. If they spoke to you in some way, there are loads of apps with amazing guided mindfulness meditations. All you need is to just start and be patient with yourself – approach it with nothing but self-compassion 🙂