Meditation can be really helpful for managing anxiety, but it can also trigger it. The most important thing to bear in mind is that the individual (be that you, or someone you are working with) is always right. If it doesn’t feel good, it isn’t good, simple as that. It doesn’t matter how useful or helpful someone else thinks a practice is, if it triggers anxiety, don’t do it.
For some of us, learning to control breathing is a great aid in dealing with panic. My panic attacks tend to impact on my breath – the more dramatic the attack, the more likely I am to lose control of my breathing. The discipline of breath control learned in meditation can help me avoid hyperventilating, and it can also help me reassert normal breathing if I have been panicked into entirely losing it. However, breath control is not a magic cure all, and if controlling your breath leaves you feeling anxious, it won’t help you.
A guided meditation or visualisation can be really good for taking the disturbed mind away from itself for a bit. A pathworking can be a wonderful distraction that allows the mind some respite. However, you have to trust the person who is speaking it for you. A recording that you can check through ahead of time may be of most use. A friend who knows your issues may be safe enough, but anyone leading can make mistakes – I’ve triggered participants in meditation, in all innocence. On one occasion I blew out the candle, not knowing one of the people meditating with me was seriously afraid of the dark.
If having someone else tell you what to do pushes anxiety buttons, stay away from guided meditations.
Often, anxiety issues relate to a fundamental fear of losing control or being powerless. Meditation can help you assert a sense of being in control of your own mind, able to step in and out of practices and ideas as you choose. Pick ways of working that support your right to determine what happens inside your head, and that affirm your sense of being in control.
You can use meditation as a safe space to confront issues of not being in control. You can face specific fears by visualising situations, explore letting go of protective measures and use contemplation to work on, or work out underlying issues. This can go a long way towards dealing with the causes of anxiety, but it’s something to do in your own time and on your own terms.