Meditation can be a beneficial practice for reducing social anxiety and improving focus. However, as you mentioned, some forms of meditation, such as techniques that aim for a "blank state" or complete thought suppression, may not be suitable for everyone, especially if you still need to engage in conversations or generate thoughts during daily interactions.
Instead, you may find mindfulness meditation to be particularly helpful for your goals. Mindfulness meditation involves paying attention to the present moment without judgment, accepting your thoughts and feelings as they arise. It encourages awareness and can help you become more grounded and focused in social situations. Here are some mindfulness meditation practices you can try:
Breath Awareness: Find a quiet place to sit comfortably. Close your eyes and focus on your breath. Observe the sensation of your breath as it enters and leaves your body. Whenever your mind starts to wander, gently bring your attention back to your breath.
Body Scan: Start by sitting or lying down in a comfortable position. Slowly bring your attention to different parts of your body, from the top of your head to the tips of your toes. Notice any sensations, tension, or relaxation in each area as you scan through your body.
Mindful Listening: Practice being fully present while listening to sounds around you. This could be the sound of nature, music, or even people talking. Whenever your mind starts to drift, gently bring your focus back to the sounds.
Mindful Walking: Take a slow walk, paying close attention to the sensation of each step. Notice how your body moves, how your feet touch the ground, and the surrounding environment.
Loving-Kindness Meditation: This practice involves generating feelings of compassion and goodwill towards yourself and others. Sit quietly and repeat phrases like, "May I be happy, may I be healthy, may I be safe, may I live with ease." Then extend these phrases to include others, such as friends, family, and even strangers.
Mindfulness meditation helps cultivate present-moment awareness, which can be valuable in social interactions. It doesn't aim to suppress thoughts but rather encourages acknowledging and accepting them without judgment.
Remember that meditation is a skill that takes practice. Start with short sessions, like 5-10 minutes, and gradually increase the duration as you feel more comfortable. Consistency is key, so try to make it a regular part of your routine.
If you find that your social anxiety is significantly impacting your life, consider seeking support from a mental health professional who can provide personalized guidance and coping strategies. They can also help you find the most suitable meditation practices for your specific needs.