Meditation Techniques

Below are a couple of examples of meditation techniques you can use for anxiety spectrum disorders; in my practice and classes I teach people to adapt meditation techniques to suit the individual way their brain works. I offer private individual and small group meditation workshops for people with mental health problems if you would like information on these classes please email me.
You can mix and match each of these techniques as you wish, the point is to obtain a deep state of focus and attention changes your state of consciousness. In many ways it easier to perform more complex meditations with more things to do at the same time to keep on busy, hold one’s attention and stop the mind wandering, if you want at the end of a busy meditation you can see how long you can sit with an empty and still mind without focusing on anything in particular, it took me years of meditation practice before I could maintain an empty mind state for more than a few minutes.

Focused attention mindfulness meditation focusing on the Senses

Sit in a comfortable position with a straight spine without leaning against the back of a chair.
  • Begin by tuning into the sensation of gravity acting on your body, the weight of your body, the weight of your arms, shoulders and legs etc.
  • Include in your awareness any other sensations you are aware of in your body unless you have a painful condition in which case skip this step.
Concentrate entirely on only the sensations in your body so that you exclude everything else from your mind; once you have immersed yourself in this for several minutes move on to:
  • Now focus your awareness on the sensation of what you can hear around you first the loudest sounds closest to you then tune in to the fainter and more distant sounds. If you find it helpful name the sounds in your mind.
  • Now fully open your eyes becoming aware of the sensation of everything you can see in front of you and in your peripheral vision, keep your eyes looking forward to just in a relaxed way you don’t have to stare as you focus your attention on naming everything you can see.
  • Now focus your awareness the sensations in your body of breathing.
  • You’ll notice how as you focus on one of your senses you lose awareness of the others, the next step is to multitask and equalise your awareness of each of the above sensations. To do this you will have to diminish or dumb down your awareness of some of the senses for example your awareness of your hearing or vision will tend to dominate and so you will have to train your mind to pay less attention to them and become more aware of the sensations of the weight of your body.
  • Once you feel you have equalised your awareness of all your sensory sensations you can if you want allow your eyes to just naturally close or three quarters close.
  • You can if you wish also concentrate your focus on the inside of your forehead in the frontal region of your brain.
Continue concentrating on the above until you have meditated in total for twenty minutes, alternatively if after 5 to 10 minutes it would help you to remain meditating you can switch your awareness to concentrating solely on the sensations of your breathing. An excellent breathing meditation exercise is to:
Inhale fully then exhale fully making the exhalation slower than your inhalation.
Then at the end of your exhalation hold your breath out for perhaps a count of 5 to 7 seconds, hold your breath out only as long as is very easy and comfortable do not strain and do not hold your breath out so long that you become out breath.
In the above exercise you train your mind to pay less attention to one sense and more attention to another this exercise strengthens the part of your brain that has the ability to choose to focus or think about on one thing and not another; this is exactly one of the abilities of the brain you want to strengthen and cultivate to be able to switch off troubling anxious or depressive thinking.

Meditation for OCD and general Anxiety

Sit in a comfortable position with a straight spine without leaning against the back of a chair.
Close your right nostril with the thumb or fingers of your right hand, relax your arms and shoulder so that you can maintain your position without strain.
Breathing through your left nostril you’re going to inhale them exhale and then hold your breath out, inhale then exhale then hold your breath out.
You can count in your mind at a steady pace of about one second intervals making your in breath somewhere between 8 to 12 seconds long and your out breath longer and slower to account of about 12 to 18, then hold your breath out for a count of about 5 to 8.
Only hold your breath out for as long as feels comfortable, this is not a breath holding competition do not strain or hold your breath out for so long that you become out of breath. If you do overdo it and become out of breath simply allow yourself to take a few in breath now breath without holding until you feel you have recovered.
Concentrate your awareness on the sensation of your breathing and on the area inside your forehead at the front of your brain. If you can concentrate your awareness in the front of your brain so intensely that it gives you a pressure or headache sensation in the front of your brain then you are doing a great job, it’s like exercising a muscle so intensely that it hurts, this will increase the stimulation and growth of new connections in the frontal cortex which is what we want.
Build up your practice until you can maintain this exercise for at least 20 minutes; every minute you do up to about 20 minutes is a significant benefit after about 25 minutes the extra benefits of additional minutes diminishes. Continue with this exercise practising at least once ideally twice on days that you have the time for at least ninety days or 30 hours of practice. Actually 30 hours is the bare minimum you should do and in my practice I recommend people go beyond the bare minimum and complete about 45 to 50 hours.
Please help and support this site. 

Instead of selling the information as an e-book I’m giving you the information first and then asking you to make a donation if you feel that you would have been happy to have bought it as an e-book. If you are unemployed or on a low income keep your money and spend it on your health.
Alternatively you could contribute to this site by helping me with the proofreading. People regularly point out that there’s a large number of errors on my site which I find quite embarrassing, but I’m quite dyslexic and I don’t notice them myself.
If you notice spelling and grammatical errors in the text please email me pointing out the page and paragraph of the error, I really appreciate it.

What I Treat

I treat and coach people with mental health problems at my London clinic and via Skype how to use natural remedies, diet, brain training meditations, sleep and specific physical exercises to treat the health of the brain for mental health problems including:
  • bipolar syndrome,
  • depression,
  • anxiety,
  • addiction, panic disorder OCD and PTSD
I teach meditation brain training classes both  one-to-one and in small groups to rewire the brain and treat mental health problems.  I also see clints for cognitive hypnotherapy and NLP amygdala reprogramming or exposure therapy to treat anxiety spectrum disorders.
I regret that at this time do not treat psychotic conditions including schizophrenia at this time. 

I Specialise in the treatment of digestive health problems:
  • IBS (irritable bowel syndrome)
  • SIBO  (which can be the cause of  60% of IBS)
  • Bloating, constipation etc.
To book an appointment for the above conditions at my London clinic call my clinic reception ,
tobook a Skype appointment do not call my clinic  email me directly

For Costs and Fees click here
To make an appointment at my London clinic (not for Skype appointments) call my reception:
020 7631 0156
To make a Skype appointment do not call my clinic, email me 

Mobile phone 07941 331 329
My other site: underdevelopment
 © –Holistic Medicine Consultant-
For a more information on my practice and a list of conditions I treat click here About My Practice 
Over the years I’ve trained in Nutritional /naturopathic medicine, Cognitive Hypnotherapy and NLP, body-centred psychotherapy, Chinese herbal medicine, Acupuncture, Bicom resonance therapy, meditation and Kundalini yoga, in the past I specialised in digestive health problems including IBS, bloating, candida, parasites, constipation, Heavy metal detoxification and chronic fatigue syndrome including adrenal exhaustion. I practice at the Hale Clinic (central London) and via Skype as a holistic medical practitioner and have been in practice since 1988.
© Please feel free to download or print my work for personal use, I wrote it to help people. You can copy and distribute my work on your web pages and in literature but please give me credit for the fruits of my labour and don’t turn yourself into a plagiarist. When you copy my work please indicate where you got the information from (e.g. from or according to the website balancingbrainchemistry “…”) and include a reference/link to my name and the website or book you used. [#22]