In the contemporary era, and especially in the modern world, stress and anxiety have been the order of the day. Luckily, meditation and affirmations have very effective ways or means of eliminating these emotions enabling one attain a viable positive mental outlook. This article will help you understand the practical means employed in modifying the breath using meditation in an easily compounded and integrated manner with the use of positive affirmations to alleviate anxiety and enhance mental health.

Meditation and affirmations are known to be effective for stress and anxiety relief. The ideas that will be developed in this section are known to be effective in research. Meditation enhances attention and subsides the activity of the sympathetic nervous system while affirmative statements counteract maladaptive tendencies. They form an effective anxiety treatment paradigm.

Step 1: Create a Calm Meditation Space

Creating a calm meditation space is very important for obvious reasons. It can be a specific room in the house which no one enters allowing you to concentrate on yourself totally. In this kind of set up, do not clutter the space or decorate it significantly; only put a soft pillow, burn a hosting candle or spray the room with a relaxing herb such as lavender.

Lack of a dedicated space might lower the individual’s tendency to practice the activity due to inconsistency leading to burnout with time.

Step 2: Start with Deep Breathing for Instant Stress Reduction

Also, if one of the elements is absent the whole activity will not make any sense, for example, instead of ‘sitting silently’, on one’s personal dry space. In between sessions as if to warm up, do some deep breathing exercises or techniques.

Engaging in deep diaphragmatic breath exercises is known to help with feelings of anxiety and tension because it decreases levels of stress hormone – cortisol and focuses attention away from anxiety provoking thoughts. This simple method can be used as follows:

·       Breathe in though the nasal passage for four seconds in a steady motion.

·       Keeping the mouth shut, count until minus one, that is in seconds.

·       Release the air gradually from the lungs through the mouth for 4 seconds.

·       Perform this technique a number of times to help you ease into the session and to help you feel more balanced.

Step 3: Use Guided Meditation for beginners

Guided meditation is best suited for those who are new to meditation and for people who are unable to calm down their thoughts. In this type of session, the host guides you through the process and how to concentrate in a safe way as well. Better Everyday Empowerment App for instance has several guided meditation programs directed towards easing anxiety and managing stress.

Again, guided meditations are good for people who are experiencing mindfulness for the very first time since it helps to have a framework and build the practice of meditation gradually.

Step 4: Use Positive Affirmations to Reframe Your Thoughts

Positive affirmations are defined as prompt words intended to replace negative critical thoughts with positive thoughts without ignoring the reality. It is believed that practicing such statements on a regular basis can develop the individual. Below are some yards of it.

·       “I am relaxed, and all the thoughts in my head, I control.”

·       “I let go of all worry and try to remain tranquil.”

·       “I am strong, and I am able to do it.”

Speak these affirmations out, mentally say them to yourself during watchful meditation, or make a note of them somewhere as you encourage a healthy mental attitude. These kinds of affirmations are also short and easily manageable so they can be included anywhere at any time to relieve mental upsets due to stress and anxiety, hence making them a dynamic strategy for mental health.

Step 5: Enter into Meditation With the Help of Visualization Techniques

Meditation techniques Visualization can be used in your practice when you are able to clear your mind / the active one to create a scene of relaxation. Imagine being in the same location as the soothing one: a relaxing beach, a peaceful forest, or the top of the mountain. Let the picture comfort you and take away your worries from the everyday world.

Stress relief has also been aided by the use of imagery for relaxation combined with meditation to keep the mind from dwelling on troubling thoughts.

Step 6: Develop a Daily Regimen to Ensure Long-Term Effects

Regularity is important in relieving anxiety and stress using meditation and affirmations. It is helpful to dedicate ten to fifteen minutes daily to such a practice, focusing on oneself somehow. This can be done first thing in the morning so that the rest of the day remains bright or at night before going to sleep in order to relax.

A routine is also recommended to reinforce these activities so that they are perceived over time as something that one naturally does and therefore feeling more at peace and stable.

The Effect of Meditation and Affirmations Together

Meditation and affirmations, when used together, can be much more effective than either of them separately, especially in combating stress and enhancing mental health. Here are some of the main advantages:

·       Stress Alleviation: The two activities lower the levels of the stress hormone cortisol in the body which in turn helps alleviate  

stress physically.

·       Mental Focus: Meditation encourages focus and heightens awareness which assists in the control of unwanted thoughts.

·       Increased Self-Esteem: Ability to incorporate positive self-talk into one’s daily practices affirmations helps deal with negative 

voice inside one’s head that lowers self-worth.

·       Emotional Fortitude: There is strength in practicing meditation and affirmations regularly when you know such practices cannot 

be done forever and boredom with them cannot be prevented.

·       Concluding Remarks on the Use of Meditative Practices and Affirmations for Anxiety

·       Utilizing meditation and encouraging mantras on a daily basis will definitely work wonders.

If in need of more discipline, Better Everyday Empowerment app is the perfect solution. The app contains various tools like breathing exercises and daily affirmations which helps prepare you mentally and physically to the calmness that you seek. Begin your journey now – your mind and body will be grateful for it.