How to meditate for anxiety: 12 tips & techniques

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

The effects of anxiety can feel overwhelming, but support is at hand. Explore the best meditations for anxiety and our top tips to help you meditate through it.

Anxiety can feel different for different people, but what’s true for everyone is that it can affect both the mind and the body in profound ways, especially when left unchecked. 

The mental effects of anxiety can manifest as any or all of the below: 

• Excessive worry and/or rumination (what-ifs and worst-case scenarios playing on loop)

• Feeling constantly on edge

• Lack of concentration and/or difficulty focusing 

• Restlessness

• A constant sense of fear or dread

• Overwhelming emotions

• Feelings of guilt and/or shame

• Intrusive thoughts

• Irritability

• Lack of enjoyment in the things you usually love

But there are physical effects, too. Anxiety can show up in the body in and or all of the following ways:

• Racing heart or a fluttering sensation in your chest

• Muscle tension and aches

• Shaking or trembling 

• Dry mouth

• Dizziness

• Excessive sweating

• Difficulty catching your breath 

• Nausea or feeling sick

• Pins and needles

• Headaches

• Digestive problems

• Fatigue or general tiredness

• Difficulty falling or staying asleep 

These are not imaginary symptoms, they're very real and sometimes feel overwhelming. But here's the silver lining: while anxiety is a normal part of our human experience, it doesn't have to rule our lives. The goal here isn't to stop anxiety entirely. Instead, it's about empowering yourself with practical strategies to navigate through it.

Cue: meditation. Meditation is a powerful tool that can be used both proactively and reactively. So whether you need to soothe anxiety in the moment or are working on cultivating resilience and equanimity that’ll change your relationship with anxiety, there’s huge value in developing a regular meditation practice. 

How does meditation reduce anxiety?

A good way to think about how meditation works to reduce anxiety is to imagine you're at a crowded party. Picture it: there’s loud music blaring, and people are shouting to be heard above the noise. It's all a bit overwhelming. Meditation is like stepping out of the party onto a quiet balcony. You can still hear the noise in the background but the volume has been dialed down in such a way that you can actually hear yourself think. You feel immediately more grounded and relaxed.

Meditation is exactly like that. It’s stepping away from the hustle and bustle of our anxious thoughts and into a space of calm and clarity where we can respond effectively. 

The benefits of meditation of anxiety aren’t just hearsay, they’re science-backed, too. Studies are continuing to shed light on the benefits of regular meditation for soothing our anxious minds.

So what does science tell us about what’s going on here? 

Well, when we're anxious, the amygdala (the brain's alarm system) is in overdrive. It's like having a smoke detector that goes off every time you make toast. What meditation does is to help calm that overactive alarm system.

• Meditation helps to activate the brain's "relaxation response," a term coined by Harvard Medical School's Dr. Herbert Benson. This counters the stress (or 'fight-or-flight') response and helps bring the body back to equilibrium. Regular meditation helps train our brains to enter this state of relaxation more easily, even in the face of stressors

• Meditation can increase our levels of 'feel-good' chemicals, like serotonin and endorphins, helping us feel better in ourselves both physically and mentally

• Meditation helps us enhance our emotional resilience, which enables us to bounce back from stressful situations more easily

But let's be clear: meditation isn't a magic bullet for anxiety. It's more like a tool in your toolbox, a resource you can tap into to help manage the ebb and flow of anxious thoughts. Also, it's important to remember that it's okay to ask for help. If anxiety seriously affects your life, please reach out to a healthcare professional.

6 of the best meditations for anxiety

Most meditation techniques will help ease anxiety, but as with all things, you’ll come to discover what resonates best with you over time and with practice. Here are six of the best meditation techniques for anxiety that you can add to your mental health toolbox.

1. Mindfulness Meditation

   Mindfulness meditation is about learning to focus on the present moment with an attitude of non-judgmental. Sounds  simple, right? But it can be challenging in a world where we're constantly planning, worrying, and overthinking. This practice encourages us to observe our anxious thoughts and feelings without getting caught up in them. It's like sitting by a river, watching the water (or, in this case, our thoughts) flow by. With regular practice, we begin to cultivate a more relaxed, non-reactive state of mind. 

2. Loving-Kindness Meditation (LKM)

   The beauty of Loving-Kindness meditation is that you’re fostering a sense of compassion and love towards yourself and others (yes, even the people you find challenging). It's about understanding that everyone has struggles and fears. A Loving-Kindness meditation can help to develop empathy and kindness, which can, in turn, reduce anxiety and feelings of isolation.

3. Body Scan Meditation

   This technique asks us to mentally "scan" our bodies, focusing on different parts one at a time. It's a form of mindfulness that encourages us to tune into our physical presence and sensations, anchoring the mind to the here and now instead of letting it spiral into anxiety-inducing thoughts.

4. Guided Meditation

   If sitting quietly with your thoughts feels a bit daunting, guided meditations can be a great place to start. These typically involve a teacher or guide who leads you through a meditation practice. They often incorporate elements from the techniques above, making it a mix-and-match of meditation goodness.
   

5. Breath Awareness Meditation

   This is about tuning into your breath - the inhales, the exhales, the gentle rise and fall of your chest. The rhythm of your breath acts like an anchor, helping to settle anxious thoughts. Try Breathe Like The Ocean with Jeff Warren
   

6. Progressive Muscle Relaxation (PMR)

   This technique involves tensing and relaxing different muscle groups. Meditations that incorporate Progressive Muscle Relaxation help manage anxiety by increasing your awareness of physical sensations and moving your attention away from mental activity. Not only that, but the more you relax the body, the easier it becomes for the mind to slow and settle. 

Remember, everyone's journey with meditation is unique, and what works for one person might not work for another. It's about finding what resonates with you, so experiment with these techniques until you find your fit. If you’re a beginner to meditation, try our 30-day Mindfulness for Beginners course with Jeff Warren. It’s a great way to learn how to meditate and build up a regular practice.

6 tips to help you meditate when you’re feeling anxious

Okay, let's face it, starting a meditation practice when you're feeling anxious is tricky. You’ll likely find it more difficult to settle the mind, and it may take more of an effort to return your awareness to the present moment. That, though, is the entire essence of meditation. Here are six tips to keep in mind when you’re attempting to meditate while your mind is swirling with anxiety.

1. Let go of expectations

   This is tip number one for a reason. Sometimes, we can be our own harshest critics, expecting immediate peace the moment we close our eyes. The truth is meditation is a practice. Some days it feels like you've nailed it, other days might feel like a struggle. Both are okay. Your meditation practice is a no-judgment zone.

2. Prepare yourself beforehand

   Spend a few minutes before each session to prepare your mind and body. Find a quiet, comfortable place where you won't be disturbed. You could try lighting a candle, playing soft music, or wrapping yourself in a cozy blanket. The goal is to create an environment that invites a sense of ease.

3. Start with a short body scan to release tension

   Remember the body scan meditation from earlier? Start with a mini-version of that. Tune into your body and consciously release tension from each part, starting from the top of your head and moving downwards (or vice versa). This practice helps to ground you in the present moment, allowing you to drop deeper into meditation. Or try the 4-minute Panic SOS with Tamara Levitt.

4. Avoid judging any intrusive thoughts that arise

   Unwelcome thoughts can often pop up when meditating. That's completely normal. Instead of feeling bad for having them, simply recognize their presence and gently steer your focus back to your breath or the task at hand.

5. Start small and gradually increase meditation time

   Rome wasn't built in a day, and your meditation practice won't be either. Start with a few minutes daily, then gradually increase the duration as your comfort level grows. Remember, it's not about the time you spend meditating but the consistency of your practice. You got this!

6. Turn to guided meditations if you feel overwhelmed

   Guided meditations can be super helpful, especially for beginners or when anxiety levels are high. They support you by steering your focus and making the process of meditating feel less daunting.

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How to meditate for anxiety FAQ

What meditation is good for anxiety? 

Mindfulness, body scan, and loving-kindness meditations are just a few techniques that are particularly effective for anxiety. The best method will vary from person to person, so consider trying different approaches to see which one resonates with you.

How do you meditate in bed for anxiety? 

Try a body scan or breath awareness meditation while lying down in your bed. Guided sleep meditations are also a great way to ease anxiety before sleep.

How can I calm my anxiety in 5 minutes? 

Try a short mindfulness practice, focusing on your breath or surroundings. Also, consider guided meditations specifically designed to alleviate anxiety quickly.

Asking for help if you're struggling to manage anxiety is perfectly okay. Meditation is a powerful tool, but it's not a replacement for professional help if you need it.

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