Mindful Practices for Anxiety Relief: Incorporating Love and Compassion
Have you ever heard the phrase “be kind to yourself”? If you weren’t sure what this meant, you aren’t alone. In fact, of the 12,000 to 60,000 thoughts we have a day, up to 80% can be negative!
In contrast to the theory that most of our thoughts are negative, being kind and compassionate are proven to be better for us. Studies have shown that practicing kindness and compassion can significantly reduce symptoms of anxiety. According to research published in the Journal of Anxiety Disorders, individuals who regularly engage in acts of kindness experience lower levels of anxiety and improved mental well-being. Cultivating a mindset of compassion not only promotes a sense of connection and belonging but also helps alleviate feelings of isolation and worry, providing a powerful antidote to anxiety.
Speaking of anxiety, research indicates that practicing self-compassion can be a powerful tool in reducing anxiety. By treating oneself with kindness, understanding, and non-judgment during times of distress, individuals can cultivate a sense of inner strength and acceptance, leading to decreased anxiety and improved overall well-being.
So, want to learn three ways to use compassion and kindness to reduce anxiety? Keep reading below to find out!
Exercise #1: Loving-Kindness Meditation
Loving-kindness is a form of meditation that focuses on sending compassion to yourself and others. To do a loving-kindness meditation, you can:
Find a quiet and comfortable space to sit or lie down, close your eyes, and take a few deep breaths to center yourself.
Begin by silently repeating phrases of loving-kindness towards yourself, such as "May I be happy, may I be healthy, may I be safe, may I live with ease."
Gradually extend these wishes of love and compassion to others, starting with loved ones, then acquaintances, and eventually to all beings, repeating the phrases with sincerity and warmth.
Exercise #2: Compassionate Listening Exercise
Compassionate listening helps us to shift from listening to respond to listening to understand and appreciate. To try it out yourself, you can:
Pair up with a partner and sit facing each other in a comfortable position, maintaining eye contact and an open posture.
Take turns sharing your experiences, thoughts, and feelings without interruption while the listener practices active listening, offering empathy and understanding without judgment.
After each person has had a chance to speak and be heard, take a moment to express gratitude for the opportunity to connect and share in this compassionate exchange.
Exercise #3: Loving-Kindness Walk
Taking a nature walk has proven benefits for both our mental and physical health. To incorporate compassion in to your nature walk, try:
Go for a walk in nature, whether it's a park, forest, or beach, and take in your surroundings with a sense of openness and appreciation.
As you walk, silently offer wishes of love and well-being to the people and creatures you encounter, saying phrases like "May you be happy, may you be healthy, may you be safe, may you live with ease."
Allow yourself to feel a sense of interconnectedness and compassion towards all living beings, embracing the beauty of love and kindness in the world around you.
In conclusion, you can reduce anxiety through compassion and kindness exercises such as meditation, nature walks, and compassionate listening. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in anxiety therapy. Reach out to us today to see what we’re about!
