由 home-healthhaven 
**How to Use Meditation to Cure Panic Attacks**
Panic attacks are increasingly common today, and fortunately, there are various effective treatments available. Cognitive Behavioral Therapy (CBT) combined with prescribed medications is often seen as the most effective way to manage panic attacks. However, these treatments can be quite time-consuming and expensive. An alternative or complementary method you can consider is meditation. If your panic attacks are in the early stages, meditation might even be used alone. Besides helping with panic attacks, meditation can also prevent them and assist in reducing shyness or social anxiety.
### How to Cure Panic Attacks with Meditation
Meditation is practiced in numerous ways globally, but we’ll cover two simple and effective techniques suitable for beginners. Here’s what you need to get started:
1. A quiet, comfortable place
2. A relaxed posture
3. An object to focus on
4. An impartial mindset
For both techniques, begin by sitting comfortably in a quiet place where you won’t be disturbed for about 20 minutes. While external distractions are minimized, you’ll still have to deal with internal ones. Don’t worry too much about these; just maintain an outsider’s perspective. Avoid criticizing, judging, or getting involved.
#### Concentration Meditation
In this method, you’ll focus on a chosen object. This could be your breathing, a positive word like ‘peace’ or ‘love,’ a religious mantra such as ‘Om mani Padme hum’ or ‘Om Namah Shivaya,’ or a simple sound like ‘om’ or ‘Soham.’ Gently and calmly concentrate on your chosen object. If you get distracted, simply acknowledge it and return your focus back to the object until your 20 minutes are up.
#### Awareness Meditation
Start the same way as you did with concentration meditation. However, with awareness meditation, there isn’t a single focus point. Instead, whatever thoughts, emotions, images, or fantasies arise in your mind become your focus. While concentration meditation excludes distractions, awareness meditation includes them. Begin by focusing on your breathing. As thoughts or perceptions come up, observe them without judgement and name them, such as ‘tingling in arms’ or ‘image of a big man.’ Avoid getting involved with these thoughts—just observe them and let them go.
If you find yourself lost in your thoughts, refocus on your breathing, gather your attention, and resume being a passive observer.
### Final Thoughts
This guide aims to help you feel calmer and more assured that you can manage and reduce panic attacks and anxiety through meditation. If you decide to seek professional help, make sure you do a background check to ensure that the experts you consult are qualified and well-recommended.