Meditation Thread - Social Anxiety Forum
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post #1 of 156 (permalink) Old 02-09-2017, 03:58 PM Thread Starter
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Meditation Thread

Last year I did a fair bit of meditation and experienced some quite interesting results (I worked up to 15 mins a day, and kept it going for a few months). Sadly, due to circumstances that occurred at Christmas I wasn't able to keep the practice going. Nonetheless it was quite beneficial, and I want to start it up again, and as with all things like this it is more effective as a habit when others are joining in.

So, my plan is to slowly ramp up the meditation amount as I did last time, and provide some basic information about how to do meditation, what to expect, and so on. I am a long way from an expert on this kind of thing though, so bear that in mind.

Anywho, going to resume Monday the 13th Feb. Will be doing 2.5 minutes a day for the first week to establish the habit, then will gradually increase up to 15-20 mins or so.

Anyone who wishes to join me, feel free. Would be good to have some other folks joining in, but if necessary, I will solo it and report my experiences for lurkers .

Will reserve a couple of posts for basic information.
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post #2 of 156 (permalink) Old 02-09-2017, 03:59 PM Thread Starter
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So, basic stuffs:

1. Sit comfortably (I lie down personally, meh), and direct your attention to your breath. You are trying to observe the sensations of breathing, so the rising and falling of your chest, the sensations within your body as you breathe etc. You can focus either on the stomach / abdomen, or the feeling of the air coming out from your nose (I don't think it matters too much what you focus on, it's just that your breathing is always there ).

2. Perhaps a better way to put it is to practise redirecting your focus to the breath. This is an important distinction because when you start meditating it is easy to get frustrated by how much your mind wanders. The act of redirecting back to the breath is what gives you the benefits, so expect your mind to go all over the place, and when you catch it, just gently redirect it back onto the breath. Every opportunity to redirect your thinking is part of the training, so you won't be successful by being able to forcefully focus on your breathing, you will be successful by redirecting your thinking back as many times as you can.

3. Be super gentle with yourself, don't reprimand yourself for not focusing on the breathing, just observe you have wandered, and bring your attention back. You are training your mind to relax, and being frustrated with your mind will have the opposite effect.

That is pretty much the basics. I like incorporating counting mentally as well. This tends to stop my mind wandering quite as much, and makes it easier to notice when I have gone off track. So focus on the sensations of breathing, then mentally count (and focus on that), then focus on the sensations of breathing and so on.

Stage 1:
For the first 2.5 mins I do:

breathe in, breathe out, 1
breathe in, breathe out, 2

to 10. (then start back at 1).

Stage 2:
For the second 2.5 mins I do:

1 breathe in, breathe out
2 breathe in, breathe out

to 10. (then start back at 1).

Stage 3
for the third 2.5 mins I stop counting.

You can just ignore the counting though, but I find it makes it easier and kinda breaks things up a little bit.

Worth pointing out perhaps, the easiest way to establish a routine is to link meditation to something else you already do as a routine. I like to do it as soon as I wake up, but you can do it after any other activity you routinely do (e.g. brushing your teeth).

This is a great little online timer, you can set it up to gong in intervals

http://www.onlinemeditationtimer.com/

So, I will start again on the 13th, my plan is roughly:

Week 1: 2.5 mins stage 1
Week 2: 5 mins stage 1
Week 3: 5 mins stage 1, 5 mins stage 2,
Week 4: 5 mins stage 1, 5 mins stage 2, 5 mins stage 3.
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post #3 of 156 (permalink) Old 02-09-2017, 04:00 PM Thread Starter
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Also reserved lul
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post #4 of 156 (permalink) Old 02-09-2017, 04:05 PM
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I'm in. I've been dabbling anyway since a recent "relapse" on heavier anxiety. I feel like it's been helping me so far, but I would like to stay on the bangwagon...even on my better days. Speaking of, I'm off to ****ing meditate.
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post #5 of 156 (permalink) Old 02-09-2017, 04:17 PM
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In a similiar situation myself and found an excellent website with loads of free content to get started and clear up confusions. I've read several books on mindfulness, ACT, MBSR and so on and nothing has been half as helpful as this website.

Here's a few links to get started:

How to meditate: http://www.thetadprinciple.com/daily...ort-and-simple

Difference between mindfulness and meditation: http://www.thetadprinciple.com/daily...and-meditation

What type of meditation should I do, it's all so confusing! http://www.thetadprinciple.com/tad-b...s-so-confusing

I want to overcome my anxiety by meditating: http://www.thetadprinciple.com/daily...-by-meditating

Their free guide: http://www.thetadprinciple.com/free-...e-0101adj.html

Sitemap: http://www.thetadprinciple.com/sitemap.html

The main guy who runs the website is very open to questions and queries, although they have loads of short articles that cover most questions beginners have. He got back to me within a couple of days and on the weekend too with a very thorough and helpful answer to my question.

I use a mantra instead of the breath as it's easier for beginners. The guy that runs the site talks about it in this post, Username Jdandre: https://www.everyday-mindfulness.org...1976&mobile=on
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post #6 of 156 (permalink) Old 02-09-2017, 04:42 PM
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I just started taking a Mindfulness Meditation class, so I will be meditating somewhat too. I'll be doing the exercises that go with the class, and we do some guided meditations during class in addition to instruction. It's supposed to be great for stress and anxiety. I've done it before, but it was a long time ago. I'm hoping to make a habit of it that lasts longer this time.

No one can make you feel inferior without your consent. ...Eleanor Roosevelt
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post #7 of 156 (permalink) Old 02-09-2017, 04:48 PM
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I found this article helped motivate me to practice.

What does Mindfulness Meditation do for the Brain?
https://blogs.scientificamerican.com...to-your-brain/

Research and benefits of meditation:
http://www.thetadprinciple.com/meditation-research.html
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post #8 of 156 (permalink) Old 02-09-2017, 06:12 PM
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I'm definitely down. Just recently downloaded the "Calm" app which is pretty helpful.

You should start a meditation group

“You have to hold your breath while you cross the bridge. Even the tiniest breath will break the spell, and then everyone will see you.” - Haku
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post #9 of 156 (permalink) Old 02-09-2017, 06:32 PM
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I struggle with meditating but I've been more conscious with breathing deeply through my diaphragm. I've got this feeling in my stomach, and I think it helps marginally but it's better than nothing.
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post #10 of 156 (permalink) Old 02-09-2017, 06:36 PM
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Quote:
Originally Posted by splendidbob View Post
Also reserved lul
this is why I can't meditate. I'm easily distracted by goofy sh*t.

Stop that!

...you gotta keep the goal in mind, develop tunnel vision to a certain extent. it's hard, and it's not for everyone.

~bad baby
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post #11 of 156 (permalink) Old 02-09-2017, 06:39 PM
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I actually really want to get started on meditation. I've been saying that for a long time but it's still true. Hope to get started soon.

...you gotta keep the goal in mind, develop tunnel vision to a certain extent. it's hard, and it's not for everyone.

~bad baby
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post #12 of 156 (permalink) Old 02-09-2017, 06:50 PM
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I'm in
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post #13 of 156 (permalink) Old 02-09-2017, 07:48 PM Thread Starter
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Quote:
Originally Posted by ladyscuttle View Post
I'm in. I've been dabbling anyway since a recent "relapse" on heavier anxiety. I feel like it's been helping me so far, but I would like to stay on the bangwagon...even on my better days. Speaking of, I'm off to ****ing meditate.
Yeh, I am a bit annoyed with myself I couldn't keep it up over Christmas, but I was quite depressed and I kinda had to drop it. But I am now in a much better place and hopefully can get similar benefits to last time.

@Barry bin Laden thanks for the links. I will have to have a go at the mantra, it sounds like it might be a lot easier. Will stick it onto my sections .

@littleghost linking to another habit is a really good way to make it more regular, especially if its early in the day. Let us know if you find any useful tips from your class .

@GODxPUPPETxMAR I think the groups are kinda abandoned. I prefer to make these things as threads though anyway, because its like a public statement "I am going to be doing this", so there is extra incentive for me not to fall off it .

Quote:
Originally Posted by catcharay View Post
I struggle with meditating but I've been more conscious with breathing deeply through my diaphragm. I've got this feeling in my stomach, and I think it helps marginally but it's better than nothing.
I think everyone does tbh. I struggle a little bit with the vagueness of concentrating on the stomach / abdomen. I much prefer focusing on the nose area personally, it's more precise and obvious somehow.

Quote:
Originally Posted by kesker View Post
this is why I can't meditate. I'm easily distracted by goofy sh*t.

Stop that!


@twistix good stuff
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post #14 of 156 (permalink) Old 02-10-2017, 12:15 AM
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When starting at the very least you wanna but yourself a book or best of all attend a class - books that I recommend are anything the Mark William / Danny Penman or the one by Mark Williams / Jan Kabat Zinn.

If you google MArk Williams, his site has most of the reorcded practices there for free. Also recommend Ron Siegel who also has free downloads but the book is worth buying.

I`ve been practicisng for over 5 years but only the last year on a daily basis - I now do over 2 hrs a day on some days. Its great stuff.

Remember, there is no bad mediation, even when your mind is all over the place, thats fine, just bring it back to your breath when you notice. I still practice now where I only concentrated on the breath for a few minutes out 30mins - it dosesn't matter. If you get frustrated/bored - intead of packing it in, just notice how the frustration makes your body feel - and you notice how these things pass naturally - a good thing for life in general.

PS, I have checked out @Barry bin Laden link, and its perfect into for a beginner - I`m going to sign up for it as well even though I have practised a while now.


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post #15 of 156 (permalink) Old 02-10-2017, 02:48 AM
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Hey all,

I wanted to share with you a meditation I found extremely helpful for my Schizophrenia and Social Anxiety.

Put this video on loop and either sit or lay down with eyes closed.

https://www.youtube.com/watch?v=KpPS6hnMTRs" width="425" height="344">https://www.youtube.com/watch?v=KpPS6hnMTRs" />https://www.youtube.com/watch?v=KpPS6hnMTRs" target="_blank">http://www.youtube.com/v/https://www.youtube.com/watch?v=KpPS6hnMTRs

It focuses on the 10th chakra also known as the earth star, more info on this can be found here:
http://www.chakras.info/12-chakras/

Quote:
10th chakra – Located about a foot and a half below the surface of the ground. It ensures our connection with the earth. Because it works primarily with the energies of the earth, it is very physical in nature. It participates to our physical well-being and connects us to the grounding energies of the earth and our environment. Just like the first (or root) chakra, it is useful to heal any bone and bone marrow-related issues. It can also play a role in any DNA-related or hereditary issues.
You should feel the energy below your feet, just keep focusing on that area.

Please try it out and let me know what you think!
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post #16 of 156 (permalink) Old 02-10-2017, 02:50 AM
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Sorry video link didn't work:

https://www.youtube.com/watch?v=KpPS6hnMTRs" width="425" height="344">https://www.youtube.com/watch?v=KpPS6hnMTRs" />https://www.youtube.com/watch?v=KpPS6hnMTRs" target="_blank">http://www.youtube.com/v/https://www.youtube.com/watch?v=KpPS6hnMTRs

https://www.youtube.com/watch?v=KpPS6hnMTRs
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post #17 of 156 (permalink) Old 02-11-2017, 07:29 PM
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I'm in for mindfulness. So wonderful. I love the focus on breathing one best. The body scan, 5 senses and noticing thoughts are all amazing. I've actually been considering going to one of the free 10 day vipassana meditation retreats. All were full near me for the next few months.
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post #18 of 156 (permalink) Old 02-12-2017, 10:37 AM Thread Starter
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@realisticandhopeful that reminds me I was planning to add a body scan section to my little meditation efforts

How do those retreats work? Do you just kinda go there for 10 days and meditate yourself like crazy? Sounds kinda like fun (and a good new thing to try for avoidance's sake).
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post #19 of 156 (permalink) Old 02-12-2017, 11:05 AM
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Quote:
Originally Posted by splendidbob View Post
@realisticandhopeful that reminds me I was planning to add a body scan section to my little meditation efforts

How do those retreats work? Do you just kinda go there for 10 days and meditate yourself like crazy? Sounds kinda like fun (and a good new thing to try for avoidance's sake).
Apparently retreats are very intense and one has to be dedicated - sit down and try to meditate for just 2 hrs.

Body scans are good but remember you aren't trying to make sensations happen so don't get frutrated if you can't feel anything, just note that.

I`ve just finished a breath sampler, 5 mins each of breath, breath and noting rise and fall, breath at the nostrils, breath at nostrils noting in and out and then finishing by counting as many breaths in a row I can do before losing focus and then starting again - a good way to learn how to focus when you need to.

Try a loving kindness and tonglen practice bob, I always feel good after them.


Sun's so bright that I`m nearly blind, cool cos I`m wired and I`m out of my mind.
Warms the dope running down my spine but I dont care about you and I got nothing to do.

I think my name is on your lips....probably complaining!

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post #20 of 156 (permalink) Old 02-12-2017, 12:51 PM
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@splendidbob can't really tell you much as I don't know too much about it myself. Just sounds awesome. Here's the link https://www.dhamma.org/

Also loving kindness meditation is pretty good. Not my fave. I think I'd have to focus it all towards myself first though. Then turn it outwards.
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