Meditation For Ocd: Calming The Mind

Meditation can be an effective way to manage OCD symptoms and the distress that comes with them. While there is no one-size-fits-all approach to treating obsessive-compulsive disorder (OCD), many people find relief through meditation. Mindfulness and meditation exercises can help those with OCD resist the urge to give in to compulsions. Mindfulness involves being in the present and focusing on your immediate surroundings and sensations. It can be practised through formal meditation or as you go about your regular activities.

Anchoring: Focusing on your breath, a mantra, or imagery to bring your attention to the present

Anchoring is a technique used in mindfulness meditation to help you focus your awareness on the present moment. The breath is the most common anchor, but it is not the only option.

Anchoring is a way to train our awareness. It helps to steady a wandering mind, tethering attention to one point of focus. This can help to improve concentration and clarity, and reduce stress.

How to Use Anchoring

First, find a comfortable position. You can be sitting, standing, lying down, or walking. Close your eyes if that feels comfortable. Then, gently rest your awareness on your body and the sensations of your breath. Where do you feel it most strongly? Can you feel your belly swelling on the inhale and subsiding on the exhale?

If you notice your mind has wandered, simply bring your attention back to your breath. The success of this practice is not measured by how often your mind wanders, but by how quickly you return to your anchor.

Alternative Anchors

For some people, focusing on the breath may not feel grounding. This could be due to trauma memories associated with the face, neck, and chest area, or because of a physical condition that makes breathing difficult. In these cases, you can try anchoring your awareness to other senses, such as:

• Vision
• Hearing
• Smell
• Balance
• Proprioception (awareness of your body in relation to your environment)
• Taste
• Touch
• Interoception (awareness of the state of your internal landscape, including muscles, ligaments, joints, and tendons)

For example, you could try focusing on the soles of your feet, the pressure of holding your hands together, or the sensation of clothing against your skin.

Mindfulness: Being aware of the present moment without judgement

Mindfulness is a powerful tool that can help individuals with OCD become more aware of their thoughts and feelings and learn to observe them without judgement. It involves focusing on the present moment and accepting thoughts, feelings, and sensations as they are, rather than trying to change or suppress them. Here are some ways in which mindfulness can be practised:

Anchoring

Anchoring involves focusing your attention on something specific, such as your breath, a mantra, or imagery via guided meditation. By anchoring your attention, you can bring yourself back to the present moment and create a sense of calm. This technique can be particularly helpful when dealing with obsessive thoughts or compulsions.

Mindful Breathing

Breath awareness is a type of mindful meditation that encourages mindful breathing. The goal is to focus solely on your breath and ignore any thoughts that may enter your mind. This can be done by finding a comfortable position, breathing slowly and deeply, counting each breath, and remaining focused yet aware. It is important to accept that your mind may wander, and that is okay. Simply bring your attention back to your breath without judgement.

Mindful Movement

Mindful movement practices such as yoga or walking can also help bring you into the present moment. Yoga combines movement, meditation, and mindfulness techniques to promote physical, emotional, and mental well-being. Walking meditations can also be done by focusing on your breath and your surroundings as you walk, allowing you to become more aware of the present moment.

Progressive Muscle Relaxation

This technique involves dressing in loose clothing and finding a comfortable position. You then slowly take five deep breaths and apply muscle tension to specific parts of your body for about five seconds, before releasing the tension and paying attention to the different sensations. This can help you become more aware of your body and the present moment.

Guided Imagery

Guided imagery is a technique where you use your mind to create a detailed sensory experience. For example, instead of just thinking of an orange, you would imagine its smell, texture, weight, and taste. This practice can help ground you in the present moment and improve your overall mindfulness.

While mindfulness can be a beneficial tool for managing OCD, it is important to note that it should be used alongside other treatments such as cognitive behavioural therapy (CBT) and exposure and response prevention (ERP). It may be challenging for individuals with OCD to practise mindfulness, as it involves confronting intrusive thoughts and sensations. However, with time and practice, it can become easier to observe these thoughts without judgement and gain more control over your compulsions.

Breath awareness: A type of mindful meditation that encourages mindful breathing

Breath awareness meditation is a type of mindful meditation that encourages mindful breathing. It is a simple yet powerful technique that can help individuals with OCD find relief from obsessive thoughts and compulsive behaviours. Here are the steps to practice breath awareness meditation:

Find a Comfortable Position:

Sit on a chair, floor cushion, or bench. Ensure your spine is erect, and your body is relaxed. You can keep your eyes open, closed, or maintain a soft gaze, with your eyes partially closed. Place your hands wherever they are comfortable.

Focus on Your Breath:

Bring your attention to the natural sensations of your breath in your body. Observe the rise and fall of your chest or the airflow through your nostrils. You can also place your hands on your belly, just below your navel, and feel it expand and contract with each breath.

Don't Try to Control Your Breath:

Let your breath be natural. It doesn't matter if it is short and shallow or long and deep. Simply follow the breath through full cycles, from the beginning of an inhalation to the end of an exhalation, and then on to the next cycle.

Allow Thoughts to Come and Go:

It is natural for thoughts to enter your mind. Don't get frustrated or try to suppress them. Simply acknowledge these thoughts and let them pass, gently bringing your attention back to your breath.

Be Consistent:

Consistency is key when it comes to meditation. Try to practice breath awareness meditation at the same time every day. Start with shorter sessions, such as 5 or 10 minutes, and gradually increase the duration. You can also initiate a session whenever you feel stressed or anxious.

Breath awareness meditation is a powerful tool for managing OCD symptoms. It helps individuals anchor their attention to the present moment, reducing the power of intrusive thoughts and compulsions. By focusing on the breath, individuals can gain a sense of calm and improve their ability to manage OCD symptoms.

Mantra-based meditation: Using a mantra to calm the mind against unwanted thoughts

Mantra meditation is a powerful practice that has been used for centuries to cultivate mindfulness, reduce stress, and enhance self-awareness. The word "mantra" comes from the Sanskrit, with "man" meaning "mind" and "tra" meaning "release". Essentially, it is a tool to help release your mind.

Mantra meditation is particularly useful for those who struggle with meditation, as it helps to reduce wandering thoughts. The repetition of a mantra can boost awareness and improve concentration, and it can be easier to focus on a single mantra than on breathing or visualisation alone.

How to practice mantra meditation:

• Find a quiet space where you won't be disturbed.
• Get comfortable, whether that's sitting on the floor, in a chair, or lying down.
• Set a timer for anywhere from 3 to 30 minutes.
• Take a few deep breaths and pay attention to your breathing.
• Begin to chant your mantra. This can be done out loud or silently, whichever you prefer.
• Let your breath guide you. Try to match your breathing to your mantra and you will naturally settle into a rhythm.
• If your mind wanders, gently redirect your thoughts back to your mantra.
• When the timer goes off, take a few moments to sit quietly and check in with yourself before ending the meditation.

Choosing a mantra:

There is no one-size-fits-all mantra. The best mantra is one that resonates with you personally and brings you a sense of peace, focus and connection. Experiment with different mantras and find one that feels right for you. Here are some tips to help you choose:

• Personal connection: Choose a mantra that resonates with your beliefs, values or aspirations.
• Sound and vibration: Pay attention to how the mantra makes you feel. Does it evoke a sense of power, energy or compassion?
• Meaning and significance: Explore the meanings of different mantras to discover one that represents something to you.
• Ease of repetition: Choose a mantra that is easy to repeat silently or aloud.

Some examples of mantras include:

• "Om" or "Aum"
• "So Hum" or "I am"
• "Shanti", meaning "peace"
• "I have compassion for myself and others"
• "Every day is a new beginning"
• "May I be happy"
• "May you be healthy"
• "May we all be at peace"

Transcendental Meditation: A type of silent mantra meditation that does not require controlling the mind or monitoring thoughts

Transcendental Meditation (TM) is a form of silent mantra meditation that originated in India and was brought to the Western world by Maharishi Mahesh Yogi in the mid-20th century. It is a secular practice that does not require controlling the mind or monitoring thoughts. Instead, it involves silently repeating a mantra, a meaningless word or sound, to guide the mind towards a calmer state. This type of meditation is typically practised for 20 minutes, twice a day, in a comfortable position with closed eyes.

TM instruction encourages students not to be alarmed by random thoughts that may arise and to easily return to the mantra once they become aware of them. The mantra acts as a vehicle to guide the consciousness towards quieter levels of thought, rather than serving as an anchor for the mind. This technique is intended to move the practitioner towards 'transcendental consciousness', a state beyond normal waking, sleeping or dreaming.

Unlike mindfulness meditation, which uses anchors such as the breath or body sensations to stay focused on the present moment, TM uses a mantra to help shift the focus away from daily life towards deeper levels of awareness. While mindfulness meditation encourages attentiveness and observation of thoughts, TM is often described as 'effortless', requiring no forced concentration or struggle to clear the mind.

TM is taught by certified teachers through a specific course, while mindfulness meditation can be learned through books, online courses, or apps. The TM technique is personalised for each individual, and the learning process is guided by a certified teacher. It is recommended for those who prefer clear guidance and structure when learning a new skill.

Some studies suggest that TM may offer benefits such as reduced stress and anxiety, improved mental clarity, and enhanced wellbeing. However, these benefits are not unique to TM, as other types of meditation have been found to have similar effects. It is important to note that meditation is not a replacement for professional treatment, but it can be a useful tool for managing OCD symptoms in conjunction with other therapies.

Frequently asked questions