Meditation is a well-researched self-care method that can promote positive effects in the brain, mood, and emotional management.1,2 Because of the simple nature of meditation, it can be practiced virtually anywhere inexpensively at one’s own pace. Meditation has shown to be an effective way to manage symptoms of anxiety, and there are a variety of meditation techniques that can help.3
Core Concepts of Meditation
It is important to let go of any judgments around the concept of performance or mastery when learning meditation. On a fundamental level, meditation is uncomplicated, and there is no such thing as failure. The most central tenet of this practice is awareness of the present moment. Meditation is simply identifying that moment, over and over.
Other concepts to consider when meditating act as tools to promote the present-moment awareness. A person’s attention will wander during meditation, and coming to an acceptance of the process of thinking, planning, worrying, daydreaming, or any other forms of distraction is completely natural.
This allows a person to conceptualize non-judgment, which makes letting go of these thoughts possible. We call the letting go process non-attachment. When we notice our mind wandering, we let go of the distractions. Noticing them, not criticizing, and simply return the attention to the awareness of the present moment.
How Can Meditation Help With Anxiety?
Anxiety is the result of fear or worry that the brain interprets as life-threatening. The brain assumes a dire need to think about these non-life threatening stressors until the threat is resolved.4 Meditation brings attention back to the present moment. By doing so, an anxious person can realize that they are not in literal danger and calm down.
Furthermore, meditation strengthens the part of the brain that is responsible for choices and decision making.5 This can help identify the choices we have about how to think and respond to our anxiety.
Meditation Exercises That May Help Calm Anxiety & How to Practice at Home
Fortunately, there are a number of ways to practice meditative acts with or without strict meditation. Many of the practices listed below can help to slow down a person’s thoughts, foster awareness, and help to strengthen the part of the brain that allows this process to be available when needed.5 It is recommended to try out more than one way of meditating and decide what works best for you.
When you’re ready, take a moment to slow down with any of these meditation practices:
Breath Work
The essence of mindful meditation is to follow the breath. Your breath is always available to observe and follow. To start, close your eyes and take a deep, deliberate breath. Notice the way it feels. Hold the inhale for just a moment, and then sigh it out. You can do this a few more times to anchor the connection to your breathing before you return to natural inhales and exhales. Follow the experience of breathing with curiosity, noticing if any thoughts arise, and letting them go when they occur.
It is truly that simple. If your mind wanders a lot, that is perfectly fine. Remember that a core element of meditation is letting go of judgments around performance. For people new to meditation, guided meditations are extremely helpful. Someone providing instructions and reminding you to return your attention back to the breath can help you to practice the process.
There are even variations on breath work that can be explored as you get comfortable with this process. Some enjoy controlling the breath through meditation, counting inhales and exhales, and some choose to use other anchors than the breath as they sit still. Following a flame, image, or listening to a specific sound are other ways to meditate. There are also meditation podcasts, YouTube channels, and apps with guided meditations available.
Walking or Moving Meditation
Walking meditation takes the moment to moment awareness of inhaling and exhaling during breath work and transfers it to the process of walking. It is helpful to practice walking meditation slowly, one step at a time, and checking in with the tiny muscle movements of your foot, toes, legs, and arms. Notice the way your clothing feels as it moves against your body. Pay attention to the way walking changes your breathing.
Observe the environment around you. What sounds do you hear, what do you see, or smell? There can be a lot of sensory information to observe while you are moving so it is important to take your time. Remember, the goal is simply to notice.
There’s no evaluation necessary of the observations, just acknowledging that they are present and channeling something called the “beginner’s mind.”6 View the environment around you and the sensation of walking and breathing as if you’re noticing and appreciating it all for the first time. Yoga can also be a form of moving meditation.
Progressive Muscle Relaxation
This practice is extremely helpful for anxiety or stress management. It can also be done through the form of a “body scan.”2 It involves checking in with sections of your body, one part at a time, and focusing on relaxing those parts of your body. You might notice as you check in with them that there are muscles tightened without your conscious awareness. When you practice consciously checking in with each part of your body, you can choose to relax these areas.
Because progressive muscle relaxations and body scans are so extensive, they can be time consuming. Utilizing guided meditations through this process can help an individual stay on track. There are recordings available online through apps and YouTube to help.
Guided Imagery
This is another useful tool for relaxing. Guided imagery is used in meditation and hypnosis,7 and allows a person to imagine they are in an environment that cultivates a feeling of calmness. It is often helpful to imagine places in nature, or places you associate feelings of peacefulness.
It can be a location you have visited or one you make up for the purpose of this exercise. Allow yourself to notice the details of this location so that you can commit it to memory and call upon it later when you want to feel peaceful again.
Again, it is highly recommended to use a guided meditation for the imagery so that you do not have to think about how to guide yourself. There can be many opportunities for ways to relax into this process that are more difficult when you are trying to remember what to think about.
Loving-Kindness Meditation
If you would like to foster feelings of love and kindness toward yourself or others, this is an excellent outlet. This form of meditation often revolves around a mantra to recite aloud or repeat in your mind to cultivate these feelings and share them with others. This is also a helpful meditation path to follow when forgiveness is needed toward one’s self or for someone else.
Other Meditation Practices That May Help With Anxiety
There are other types of meditation that can take a more spiritual path that are available to explore if you are interested. Transcendental Meditation, Qigong, Vipassana, mantra and chakra are just a few. Many incorporate similar themes of centering oneself with an object of focus, and some incorporate more specific breathing techniques or movements to channel this process.
Meditation Tips for Beginners
There is no perfection of the practice of meditation. The theory that meditation requires you to clear your mind is a misconception.That would be impossible! Rather, practice noticing when the mind wanders and redirect your attention to the breath or movement. The more you do that, the more you are strengthening the part of the brain that practices awareness.5
If you’re just getting started with a meditation practice, here are some things that may help:
- Start with short sessions, five minutes or less, and build up to longer meditations when ready or desired
- If you feel too restless to sit still, try active, moving meditations
- Silently name the breath or action, “inhale” or “exhale,” or “right foot,” “left foot”
Is Meditation Effective for Anxiety?
Multiple studies have indicated that meditation, and more specifically mindful meditation, helps to manage symptoms of anxiety, stress, or panic. Studies have reported behavioral, mood, and brain changes associated with meditation practice. It is widely supported in the mental health community both as a self-practice and as a therapeutic tool, often utilized in counseling sessions supported by organizations like the American Psychological Association,8 Mental Health America,9 and Harvard Medical School.3
Due to the popularity of this approach, many studies have been conducted with different testing styles, time frames, and on different populations. As a result, the level to which meditation is effective varies from test to test. Meta-analysis of multiple studies indicates that subtle differences in the way people practice meditation are difficult to isolate.1
Regardless, studies consistently show that it is completely harmless, and that it can be helpful.1,2 Meditation is not a cure-all, and should be approached with an open mind. All individuals are different, and what works well for one person and their anxiety may not work for another.5
When to Seek Professional Help for Anxiety
While meditation is an excellent tool to help alleviate and treat feelings of anxiety, there are times when the feelings are overwhelming and seeking additional support is necessary. Symptoms like racing thoughts, panic attacks, or insomnia might make life too difficult to make interventions like meditation feasible at the moment. Furthermore, you do not have to wait until symptoms are that severe before reaching out to a therapist for assistance.
If your anxiety feels unmanageable, do not delay in finding a therapist. Online directories are a good place to start looking for a mental health professional who specializes in your needs and population.
Final Thoughts on Meditation for Anxiety
If you are experiencing anxiety, meditation can provide a simple, self-led way to alleviate some symptoms. Many therapists incorporate elements of meditation into their practice, and can provide you with a helpful support person as you begin your meditation journey. Anxiety does not have to be suffered alone, and receiving support as you learn how to manage the symptoms can be life changing.
Additional Resources
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
