{"id":98755,"date":"2023-04-14T03:31:52","date_gmt":"2023-04-14T08:31:52","guid":{"rendered":"https:\/\/qa.tergar.org\/lms-dev\/?post_type=blog&p=98755"},"modified":"2023-04-14T09:18:52","modified_gmt":"2023-04-14T14:18:52","slug":"living-with-panic-attacks","status":"publish","type":"blog","link":"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/living-with-panic-attacks\/","title":{"rendered":"Living with Panic Attacks"},"content":{"rendered":"

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Living with Panic Attacks<\/strong><\/h1>\n

By Yongey Mingyur Rinpoche \u2022 5 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t

SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”Join Now” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]<\/p>\n

Storms of Anxiety<\/h3>\n

In my childhood, I had horrible panic attacks. I don\u2019t know exactly what their true cause was, but I reacted to many ordinary events with terror. For example, I panicked during storms. Where I come from, there is thunder and lightning all summer long, and winter brings snowstorms. One time the gale was so powerful our house shook. As the wind howled, I clung to the house\u2019s central pillar, thinking I had to keep us from blowing away. My mother thought this was very funny. When we went down to Kathmandu Valley, I would have a panic attack when we rode the bumping, lurching buses. I tried many strategies to cope with my fear, but nothing worked. In fact, I learned that aversion only makes anxiety<\/a> stronger and more solid.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”98756″ img_size=”full” alignment=”center” onclick=”custom_link” img_link_target=”_blank” css=”.vc_custom_1654501286540{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs” link=”https:\/\/events.tergar.org\/events\/detail\/transforming-anxiety-and-panic-through-meditation-MTEy”][vc_single_image image=”103215″ img_size=”full” alignment=”center” onclick=”custom_link” img_link_target=”_blank” css=”.vc_custom_1652213354062{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs” link=”https:\/\/events.tergar.org\/events\/detail\/transforming-anxiety-and-panic-through-meditation-MTEy”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]My father taught me that I should make friends with my panic. So, I would try to welcome it. But the truth was, my motivation hadn\u2019t changed. \u201cOkay,\u201d I thought, \u201cI\u2019ll welcome panic, and then maybe it will finally go away.\u201d I was more or less faking acceptance. Even this kind of fake acceptance did help a little. However, it did not fix the problem. I was still anxious about having anxiety attacks, and then I would have one, going around and around in a circle like that.<\/p>\n

As a teenager, I lived in a monastery for a three-year retreat. I was hoping that daily life there would be so structured my mind would have no time for panic. But soon enough, my mind was all over the place. My laziness and my anxiety reinforced each other, and my panic got even worse! And I felt bad about that, which of course made it worse still. I often had anxiety attacks during the traditional ritual practices with loud drums and horns. My throat would close up and I\u2019d get dizzy and breathless. Many times I had to leave in the middle of prayers. I felt trapped by my panic.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1646236537897{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Breakthrough<\/h3>\n

With three-quarters of the retreat still to go, I felt I could not go on like that. I decided to really let go of trying to escape my panic, and learn how to use it as support for meditation and awareness. What started to happen after that was that I was able to hold the panic in awareness. The panic was still simmering on the surface, but under that would be awareness. This is because the first step to breaking the cycle of anxiety is to connect to awareness.<\/p>\n

After that, I began to really welcome my panic. I still felt the sensations and symptoms of panic, but my mind would be engaged in the process with more interest. Before, I had felt anxiety and resistance rising at the prospect of having a panic attack \u2013 what I call \u201cpanic of panic.\u201d But now, this added level of anxiety was gone. I was still experiencing the symptoms of panic, but I found it intriguing, even exciting. \u201cAha! Okay! Here is panic. Hmm\u2026I am observing, watching my heart beat faster. There is tightness here in my chest. I have a headache. I feel dizzy. I feel as if I cannot breathe.\u201d I grew to enjoy the experience of this exploration. So, when anxiety arose, I no longer felt bad. Eventually, my panic and I became very good friends.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]\u201cMy anxiety accompanied me like a shadow, but when I got to know it through awareness we became very good friends\u201d.[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8 vc_hidden-xs”][vc_column_text css=”.vc_custom_1646236671779{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

MEDITATION FOR ANXIETY<\/h3>\n
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  1. Take a meditation position<\/a>: keep your spine loosely straight, and let your body relax. If you find that you can\u2019t relax, just allow that to be true \u2014 that in itself is to be relaxed! You can gently close your eyes, or leave them slightly open, whichever feels most comfortable.<\/li>\n
  2. Direct your attention to your physical sensations. Begin by noticing any sensations in your forehead, and move down through your body. Whatever you feel is fine, whether it\u2019s pleasant, unpleasant, or nothing in particular. Just lightly notice and be aware of it. Then, at your own pace, move your attention throughout your head and face, down through your neck and into the shoulders. Gently notice whatever sensations you encounter, and allow each part of your body to lightly relax as you bring your awareness to it. Move your attention through your arms to your wrists, hands, and fingers. Then move it down your back to your belly, hips, legs, into your feet and all the way down into your toes.<\/li>\n
  3. For the rest of the session, be lightly aware of the sensations throughout your entire body. There\u2019s no need to precisely identify, focus hard on them, or change them. Just let them rise naturally to your awareness, and allow yourself to be relaxed and present with them. Thoughts, feelings, and perceptions can come and go freely \u2014 as long as you remember to notice your physical sensations, your meditation is going fine.<\/li>\n
  4. It\u2019s normal to quickly get lost in feelings, thoughts, and so on. But as soon as you notice that you got distracted, you are already back in awareness! Gently return your attention to your breath. Let this process continue over and over, with short intervals of awareness repeated many times \u2014 aware, forget, aware, forget \u2014 for the duration of your session. Every time you notice that you are distracted, you\u2019re strengthening your meditation practice.<\/li>\n
  5. To end the session, open your eyes and just rest for a few moments. Take in the environment around you, the sights and sounds. If you like you can rotate your shoulders, or wiggle your fingers and toes.<\/li>\n<\/ol>\n

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    More Resources<\/h2>\n

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    Guided Meditation for Panic and Anxiety<\/h3>\n

    Practice together with Mingyur Rinpoche in this guided meditation and learn how to watch your panic.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/12″][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_separator css=”.vc_custom_1618424580871{padding-top: 40px !important;padding-bottom: 50px !important;}”][vc_column_text el_class=”sharepost share-post-center” css=”.vc_custom_1619130357128{padding-bottom: 40px !important;}”]<\/p>\n

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    Theory and practice of meditation, step-by-step.<\/h4>\n

    [\/vc_column_text][vc_column_text el_class=”free-text-blog” css=”.vc_custom_1625157098798{padding-bottom: 20px !important;}”]Learn meditation under the skillful guidance of world-renowned teacher Yongey Mingyur Rinpoche at your own pace.[\/vc_column_text][vc_column_text el_class=”txt-link-landing btn-mb20″]LEARN MORE <\/a>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”92705″ img_size=”full”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-post”][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]<\/p>\n

    About the Author<\/h2>\n

    By Yongey Mingyur Rinpoche<\/a><\/h3>\n

    In his approach to teaching meditation, Mingyur Rinpoche integrates traditional Buddhist practice and philosophy with the current scientific understanding of the mind and mental health \u2013 making the practice of meditation relevant and accessible to students around the world. Mingyur Rinpoche is the author of the best-selling book The Joy of Living: Unlocking the Secret and Science of Happiness,<\/em> as well as Joyful Wisdom: Embracing Change and Finding Freedom, In Love with the World: A Monk\u2019s Journey Through the Bardos of Living and Dying,<\/em> and many others.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"In my childhood, I had horrible panic attacks. I don\u2019t know exactly what their true cause was, but I reacted to many ordinary events with terror. For example, I panicked during storms. 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