I used to find the idea of meditation intimidating, until I read the book "The Relaxation Response" by Herbert Benson. I liked how he distills meditation down to short (10 minutes to start) and basic (focusing on one word) elements that are backed by research methods.
Unfortunately, I found that even the technique provided in the book was too much for me - it was hard for me to concentrate on the single word/mantra, as my thoughts would jump all over the place. I still recommend reading the book and trying out the techniques, though.
At a stress reduction seminar I attended a few months later, the workshop facilitator provided a technique that I've been able to use and keep up with! When sitting comfortably with your eyes closed, you say to yourself the following steps as you notice thoughts pop up:
1) "I am thinking about (thought)."
2) "The feeling I am attaching to (thought) is (feeling)."
3) "I am letting go of (thought) and (feeling)."
*Repeat for every new thought you 'catch'. For step 3, I imagine the thought and feeling floating away.
I do this in the morning for about 10 minutes before I have breakfast. At first, I used a timer so I knew how long 10 mins lasted, but now I'm able to 'time' it on my own.
I find that this form of meditating helps with my symptoms because I'm gaining more experience with watching my thoughts and catching myself before falling into a Negative Spiral. I find the exercise similar to the Thought Records I'm working on for Session 3.
