Don’t set an alarm clock to time your meditation. There is nothing worse than being brought out of meditation by a loud noise. It is quite easy to time your meditation. Most of us place a watch in a convenient position and during the meditation will open our eyes to check the time. After a few days most of us are able to gauge when the twenty minutes are over without needing to check.

Sometimes the twenty minutes are over so quickly we wonder if our watches are working correctly; on other occasions the time seems to go very slowly and we become irritated. If this happens, it may be beneficial to end the meditation session and try again later.

When the meditation session is over, we sit quietly with our eyes closed for a couple of minutes before getting up. This allows us to re-orient ourselves gently and naturally. There may be times when we will need to break our meditation session for one reason or another. If this happens, try to return to it as soon as possible to finish the remaining time. Outside noises may interfere. Acknowledge that they are happening, but don’t become caught up in them. Let them happen and let go of the irritated thoughts.

• Avoid drinking coffee and other products with caffeine in them before meditation. Caffeine is a stimulant. Meditation is for relaxation. It is also a good idea not to meditate just after eating, because our digestive systems slow down during meditation.

• Initially, each meditation session will be different from the previous one. Some will be great, others not so good. Remember that learning to meditate is learning a new skill. For the first twelve months most people find each of their meditation sessions are different. It is this difference between sessions which teaches us more about the whole process.

• It is important to go with whatever happens. Don’t stifle a cough or yawn or sneeze. Do whatever feels and is comfortable.

*69\94\8*

The rapid and shallow breathing caused by the release of adrenalin may lead to over-breathing. Some people become so frightened of their shallow breathing they feel as if their breathing will stop completely. In other instances people feel they can’t take a deep breath because of the tightness in their chest.

Over-breathing is known as hyperventilation, and its symptoms are similar to those of an attack. We can experience pins and needles, light-headedness and dizziness. When we hyperventilate the original symptoms of the attack are intensified by the additional symptoms of hyperventilation.

I have only met a few people who have actually fainted. Some people have told me they have occasionally fallen to the floor, but even then they have never lost consciousness. Even if it does happen, there is nothing to be alarmed about. It is just the body’s way of getting control of the situation so it can stabilise itself.

It is important to point out that if this hasn’t already happened, then it probably never will. If it were going to happen it would have during the initial stages of the disorder.

The effects of hyperventilation can be alleviated quite easily by taking the time to breathe very slowly and deeply. Sometimes just holding our breath for ten seconds can help to return breathing to normal.

Another simple and effective way to stop these symptoms is to cup our hands over our mouth and nose and breathe into them. We will feel the symptoms easing. This method is a variation on the most common technique of easing hyperventilation—breathing into a paper bag. However, most of us do not want to do that, because we do not want to draw attention to ourselves.

With so many symptoms centred on our heart and breathing it is only natural we are frightened we may die. Understanding why we have these symptoms, and understanding why they won’t hurt us, will help us to lose the fear. When we lose the fear we turn off the adrenalin and the symptoms ease.

When we are assured by our doctor that there is nothing wrong with our heart and our breathing, we need to accept it. Our recovery depends upon it. If we don’t accept it, we will continue to be afraid of our experiences and our fear will perpetuate the disorder. If we still doubt the diagnosis or experience any new symptoms, then we need to speak to our doctor again.

*53\94\8*

Wendy

Wendy was convinced she would never recover. She had had the disorder for twenty-five years, and during that time she had seen many doctors, psychiatrists and psychologists, taken all types of medication and even spent six months in a private hospital, all to little or no avail. She had never been told exactly what was wrong with her, although a doctor had told her she was depressed. She thought it was natural that, feeling the way she did, she was depressed, and wondered why people treated only her depression and not the panic attacks. At the hospital her doctor and the nurses would pat her on the shoulder and tell her to ‘think positive’. She tried, but it was difficult when her life had disintegrated and there seemed no way she could ever get back to ‘normal’. After leaving hospital she refused to see any other doctor or specialist. She was angry and frustrated at the lack of help, but there appeared to be no solution. Gradually Wendy was able to arrange her life around the disorder. She could do her own shopping at the local store, but she spent most of her time at home. Her children grew up with the impression that their mother was a bit ‘odd’, but they accepted her as she was and never questioned her decision not to seek further help.

*34\94\8*

The primary fears are usually established from the first panic attack. The first and most common fear is ‘I’m having a heart attack’ and/or ‘I am going to die’. The second is ‘I am going insane’, and the third is ‘I’m going to lose control of myself which could mean ‘I’m going to faint’; ‘I’m going to make a fool of myself; ‘I will vomit’; ‘I will have an attack of diarrhoea’; or, literally, ‘I am going to lose control’.

From the primary fears come flow-on fears. In the past much attention was given to the flow-on fears—what we can and cannot do—and in the past treatment was usually aimed at them instead of the cause—the spontaneous panic attacks.

Susan

Susan called her husband at work and asked him to come home because she was frightened something was going to happen to her. She had been to five different doctors and not one of them could tell her what was wrong with her. Most had said she was just anxious, and had prescribed various tranquillisers and other medications. She couldn’t make them understand that she knew she was anxious. Feeling the way she did was making her anxious. If they could just tell her what was wrong with her and help her she would stop being anxious. It was beginning to affect her relationship with her husband. She didn’t want to bother him at work, but she didn’t know what else to do.

*16\94\8*