Meditate and end anxiety in minutes

Take a few minutes and breathe. Meditation is one of the best tools for re-encountering ourselves and controlling anxiety.

According to a study by Dr. Madhav Goyal of John Hopkins University in Batimore, 30 minutes of daily meditation practice can help improve anxiety symptoms. But the doctor also points out in his research that meditation goes beyond sitting in silence for hours, and that this practice consists mostly of being aware of our thoughts.

"Many people have the idea that meditation means sitting and doing nothing. But that's not true. Meditation is an active formation of the mind to increase knowledge> ," says Goyal.

Free your mind!

The important thing is to master the mind, say HelpGuide members who give us these 5 tips to meditate anywhere quickly and effectively:

Take some time to breathe.

Breathing cleanses us. You can do it on the way to work or wherever you want. Just close your eyes and concentrate on it and if you can combine it with music and if it doesn't make you uncomfortable at the end, stretch a little.

Relaxes the muscles

Tighten and systematically relax some of your muscles. You can combine it with a deep breath. It will help you detect and counteract the symptoms of muscle tension.

Explore your body

It's similar to the previous step, but this time you have to focus on the sensations of each part of your body. Relax your arms at your sides and with your eyes open or closed concentrate on your breathing, allowing your abdomen to rise as you inhale and fall as you exhale.

Keep moving

Keep track of what's going on right now internally and externally. Concentrate on the present moment to bring your nervous system into a new balance and you can achieve this by walking for a few seconds, relaxing your mind or doing any other exercise.

Visualize

Guide the images of your mind, this is a variation of traditional meditation in which not only sight is used, but also touch, taste, smell and hearing. Imagine a setting where you feel at peace and calm, release everything that doesn't work for you and let go of tension and anxiety.