Which meditation types work best for social anxiety?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Social anxiety responds particularly well to a certain meditation practice directed at changing the way we relate to others. Specifically, practices that meet the underlying fears of being judged and rejected are paramount. Of all such practices, loving-kindness meditation is perhaps the best technique for transforming social unease.
Self-Compassion Building
- Replaces harsh self-criticism with gentle acceptance
- Uses phrases like 'may I be at peace' during practice
- Reduces fear of imperfection in social settings
Empathy Development
- Extends kindness to others including perceived critics
- Breaks down assumptions about others' judgments
- Creates emotional safety during interactions
The technique is first based on changing how you see social threats. That is to say, your threat alarm center has been activated. It is firing for no good reason due to general anxiety. The practice of loving kindness detoxifies the alarm through repeated emotional exposure to concepts of kindness. The brain then does not interpret neutral social cues in a threatening manner.
For daily interactions, start by practicing self-directed phrases before social situations by silently saying to yourself, "May I feel safe," as you prepare to meet other people. When engaged in social situations, take a moment to mentally extend the words, "May you be happy," to different people. This way of easing the missed social threat is so subtle that nobody needs to know what you are prattling about.
Combining mindfulness to acknowledge judgment-related thoughts without engaging with them, by viewing critical self-talk as clouds passing in conversations, builds sustainable confidence in social settings. Most report reduced avoidance in 6 to 8 weeks of consistency.
Read the full article: Meditation and Anxiety: Your Complete Guide
