<p>Try to remove notions of &quot;I&quot;, &quot;mine&quot;, &quot;myself&quot; and fear/anxiety will have no anchor to latch onto:</p>
<blockquote>
<p>&quot;Herein, Bahiya, you should train yourself thus: 'In the seen will be merely what is seen; in the heard will be merely what is heard; in the sensed will be merely what is sensed; in the cognized will be merely what is cognized.' In this way you should train yourself, Bahiya.</p>
<p>&quot;When, Bahiya, for you in the seen is merely what is seen... in the cognized is merely what is cognized, then, Bahiya, you will not be 'with that.' When, Bahiya, you are not 'with that,' then, Bahiya, you will not be 'in that.' When, Bahiya, you are not 'in that,' then, Bahiya, you will be neither here nor beyond nor in between the two. Just this is the end of suffering.&quot; ~~ <a href="https://www.accesstoinsight.org/tipitaka/kn/ud/ud.1.10.irel.html" rel="nofollow noreferrer">Ud 1.10</a> ~~</p>
</blockquote>

CC BY-SA 4.0
2020-06-12T04:16:52.603Z
Don't you think the teaching for Bahiya is a tad too spiritually advanced for someone dealing with anxiousness?
Kumāra Bhikkhu
CC BY-SA 4.0
2020-06-12T18:11:23.623Z
@KumāraBhikkhu Bhante, I don't think so. Just because someone seemingly affected by some anxiety issue does not mean that his potential for enlightenment is limited. Hey, you never know, his or her latent potential might even be far greater than a seasoned professional monk who can recite most suttas by heart!
santa100
CC BY-SA 4.0
2020-06-12T01:04:10.303Z
2020-06-12T01:04:10.303Z
2020-06-17T09:56:10.877Z
santa100
<p>Saripathana based on breath and walking meditation could be the best.
I am more inclined to practice walking meditation.</p>

<p><a href="https://www.youtube.com/watch?v=ngEhlYiM--E&amp;t=2s" rel="nofollow noreferrer">https://www.youtube.com/watch?v=ngEhlYiM--E&amp;t=2s</a></p>

CC BY-SA 4.0
2020-06-12T04:17:31.370Z
Agree on breathing.
Kumāra Bhikkhu
CC BY-SA 4.0
2020-06-12T00:45:03.800Z
2020-06-12T00:45:03.800Z
SarathW
<p>I think it depends on the person's personality. Mindfulness of fear is pretty effective. Just like the Buddha saying to Mara, "I see you, Mara". I recently read an article called Inviting Mara To Tea. It talked about welcoming and thanking Mara. Treating Mara as a messenger to teach you. </p>

<p>In line with that, I think the Brahmavihara should be quite effective. It diverts your mind from your own fear, and redirects it to the welfare of others. It changes your mind from negative to positive.<br/>
Metta (loving kindness)<br/>
Karuna (compassion)<br/>
Mudita (empathic joy for others)<br/>
Upekkha (equanimity, even-mindedness to everyone) </p>

CC BY-SA 4.0
2020-06-15T00:31:20.187Z
2020-06-15T00:31:20.187Z
Cris Fugate
<p>Just feel the body in general as one breath in and out. Then allow the body to relax. As the body relaxes, so does the cognitive mind.</p>

CC BY-SA 4.0
2020-06-12T04:21:04.267Z
2020-06-12T04:21:04.267Z
Kumāra Bhikkhu
<p>Just the header really! A friend is very self reflective, builds herself up into a tempest thinking about her situation (not terrible, but below where she is comfortable being, I guess). </p>

<meditation>
What object should one focus on when meditating to reduce anxiousness?
# What object should one focus on when meditating to reduce anxiousness?

(Asked by: username_0 on 2020-06-11)

Just the header really! A friend is very self reflective, builds herself up into a tempest thinking about her situation (not terrible, but below where she is comfortable being, I guess).

**Tags:** meditation


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## 4 answers

### Answer by username_2 on 2020-06-12. Score: 4

Just feel the body in general as one breath in and out. Then allow the body to relax. As the body relaxes, so does the cognitive mind.


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### Answer by username_1 on 2020-06-12. Score: 1

Try to remove notions of "I", "mine", "myself" and fear/anxiety will have no anchor to latch onto:

> "Herein, Bahiya, you should train yourself thus: 'In the seen will be merely what is seen; in the heard will be merely what is heard; in the sensed will be merely what is sensed; in the cognized will be merely what is cognized.' In this way you should train yourself, Bahiya.
>
> "When, Bahiya, for you in the seen is merely what is seen... in the cognized is merely what is cognized, then, Bahiya, you will not be 'with that.' When, Bahiya, you are not 'with that,' then, Bahiya, you will not be 'in that.' When, Bahiya, you are not 'in that,' then, Bahiya, you will be neither here nor beyond nor in between the two. Just this is the end of suffering." ~~ [Ud 1.10](https://www.accesstoinsight.org/tipitaka/kn/ud/ud.1.10.irel.html) ~~

> **Comments:**
> **username_2**: Don't you think the teaching for Bahiya is a tad too spiritually advanced for someone dealing with anxiousness?  
> **username_1**: @KumāraBhikkhu Bhante, I don't think so. Just because someone seemingly affected by some anxiety issue does not mean that his potential for enlightenment is limited. Hey, you never know, his or her latent potential might even be far greater than a seasoned professional monk who can recite most suttas by heart!  

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### Answer by username_3 on 2020-06-12. Score: 1

Saripathana based on breath and walking meditation could be the best.
I am more inclined to practice walking meditation.

<https://www.youtube.com/watch?v=ngEhlYiM--E&t=2s>

> **Comments:**
> **username_2**: Agree on breathing.  

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### Answer by username_4 on 2020-06-15. Score: 0

I think it depends on the person's personality. Mindfulness of fear is pretty effective. Just like the Buddha saying to Mara, "I see you, Mara". I recently read an article called Inviting Mara To Tea. It talked about welcoming and thanking Mara. Treating Mara as a messenger to teach you.

In line with that, I think the Brahmavihara should be quite effective. It diverts your mind from your own fear, and redirects it to the welfare of others. It changes your mind from negative to positive.  
Metta (loving kindness)  
Karuna (compassion)  
Mudita (empathic joy for others)  
Upekkha (equanimity, even-mindedness to everyone)


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