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All styles of meditation involve the replacement of racing or intruding thoughts with something more calming. If you suffer from anxiety, you likely have lots of different thoughts that cause you to worry unnecessarily. No matter which style of meditation you choose, your meditation practice should focus on replacing these negative thoughts. It may take some time before you understand when it will be most helpful for you to meditate. For example, you may want to meditate when you begin to have anxious thoughts, or you may find it more helpful to meditate when you know you are about to be in a situation that may trigger anxiety. Over time, meditating will teach you to pay less attention to your anxious thoughts, so they will become less of a burden. You may be tempted to think that you are "bad" at meditating or that you are doing it wrong when you are new to the practice. Many people feel this way, but people with anxiety are especially prone to allow these thoughts to hold them back from really enjoying their meditation practices. Instead of judging yourself for your inadequacies, remind yourself that you are improving with each session and that you do not need to be perfect. Judging yourself for your meditation abilities can actually cause stress and anxiety, which is completely counterproductive. If you find yourself doing this acknowledge these thoughts as the same as all of your other anxious thoughts. Meditation is very helpful to many people who suffer from anxiety, but it is not right for everyone. For some, meditation can actually make anxiety worse. If this is the case for you, you should either stop your practice or reduce the amount of time you spend meditating. Note how you feel before and after meditation sessions. You may not feel noticeably better right away, which is fine, but you should not feel more anxious or noticeably worse. People who are prone to relaxation-induced anxiety, are highly introspective, or have repressed memories are more likely to have increased anxiety after meditating. Someone with relaxation-induced anxiety may be able to unwind at first, but soon he begins to feel even more anxious or tense as a result. This may because the person is afraid of the thoughts that occur when he stills his mind, or because he fears he is being lazy or not meditating "correctly." If you already have anxiety, you may be more prone to relaxation-induced anxiety. If repressed memories or trauma surface while you are meditating you suddenly re-experience a traumatic emotion or experience while trying to meditate put meditation on hold. Dealing with trauma is not something you should attempt to handle on your own. Seek counseling with an experienced therapist or mental health professional who specializes in trauma. If you decide that meditation is in fact right for you, don't expect it to change your life overnight. It may be a while before your brain begins to change in a noticeable way, but it will happen. If you are working to reduce your anxiety, be patient and commit to meditating regularly.
Replace anxious thoughts. Don't be too hard on yourself. Look for signs that meditation is not right for you. Stay committed.