Beginning meditation for anxiety

How To Meditate For Anxiety: 3 Beginner Techniques To Try

There are many meditation techniques that can help ease the symptoms of anxiety, but these are three of my tried-and-tested favorites.


Mindfulness meditation

Anxiety feels different for everyone, but common symptoms include feeling unable to relax, having a sense of dread, or always fearing the worst. When we practice mindfulness meditation, we become aware of the anxiety-inducing thoughts or feelings in the body and mind, which is the first step in approaching them with compassion and understanding. Meditation trains us to not get attached to these thoughts but rather to allow them to be. It can be scary to stay with thoughts, worries, and painful memories or emotions you instinctively wish to shy away from, but the very act of being with them has been shown to help them dissipate.

How to do it:

Begin by sitting in a comfortable position. Bring your awareness to the physical sensation of the breath: the rising and falling of the abdomen and chest or the feeling of the breath as it travels in and out the nostrils or mouth. Once you feel settled, bring your awareness to the thoughts and emotions, letting them come and then letting them go. Imagine each thought is like a cloud moving across a clear blue sky, always changing.


This ad is displayed using third party content and we do not control its accessibility features.


Deep belly breathing

This exercise is a form of breathwork and is one of the fastest ways to reduce stress and anxiety. I often practice it to help myself fall asleep at night or before a big talking engagement or workshop and find that it helps me calm and reset the nervous system, helping my body and brain to relax.


This ad is displayed using third party content and we do not control its accessibility features.

How to do it:

With the hands resting on the belly, breathe in deeply, sending the breath away from the chest and down toward the abdomen. Imagine there is a balloon in your belly and on the inhale that balloon expands into your hands, and on the exhale it deflates. You could try extending the exhale slightly to further encourage the body back to its natural resting state.  


Start your meditation journey today with Headspace. (Ad)


Mantra meditation

This is a good approach for those days when the thoughts and feelings seem completely overwhelming, as it gives your brain something else to focus on.


This ad is displayed using third party content and we do not control its accessibility features.

How to do it:

Choose a mantra that resonates with you. It may be a self-affirmation (such as "I am worthy"), or it may be a simple chant (such as "om"). Repeat that mantra over and over again for a few minutes. Each time you get distracted, don't worry about it. Draw your focus back once more to the mantra.

How often do I need to meditate before I can start to feel less anxious?

All these techniques can be practiced whenever you begin to feel anxiety rising, but while in-the-moment relief is wonderful, it's the cumulative effects of a regular meditation practice that have truly transformative results. Think of meditating like building up any other muscle in the body: While you may feel fantastic after one exercise session, you may also feel terrible. Regardless, after weeks or years of regular workouts, you will definitely feel (and be) physically stronger. It’s the same with meditation and the brain. I recommend starting with a daily practice of 5 to 10 minutes. However, if that feels like too much, then aim to meditate five times a week to start.

For anxiety, it can be helpful to establish a routine and practice at roughly the same time every day. It doesn't matter where or when you do it: If sitting cross-legged every morning feels uncomfortable, then try it on your commute to work (not while driving, though!) or at night right before bed.


This ad is displayed using third party content and we do not control its accessibility features.

Can meditation ever negatively affect anxiety?

The short answer is that meditation isn't always a straight path. So yes, some sessions will make you feel incredible, yet others may bring up emotions and frustrations that challenge you. The important thing is to be kind and compassionate to yourself through it all and try your best not to bring any judgment to your meditation experience. It's the act of making space and time for yourself that makes the difference.

If your mind is very busy, then it's busy. That's not a reflection of your ability to meditate or gain the benefits from the practice. And if you find yourself swept up in life and miss a few days (or weeks/months/years) of practice, then know that you can always start up again.

Meditation is an excellent tool for helping alleviate the symptoms of anxiety and over time can provide substantial relief to an uneasy mind. However, it's not the only way to cope with anxiety. Getting enough sleep, exercising regularly, eating balanced meals, maintaining a breathwork practice, and staying connected to people who care about you are great ways to keep it at bay.  

3 Sources




Guided Meditation For Anxiety & Stress, Beginning Meditation

Do you find yourself overthinking things? This guided meditation for anxiety and stress will help alleviate your tendency towards overthinking.

This guided meditation takes the listener on a journey high above the earth to see their problems from a new perspective.

The beautiful relaxing music is composed by Christopher Lloyd Clarke. Jason speaks on the Guided Imagery meditation and it has been written by Annette Young.

It is my hope that this meditation will help you to overcome anxiety – or at the very least, be better able to cope with stress and anxiety.

Meditation for anxiety, help with stress, a peaceful and relaxing life, calmness, anxiety-free living. Ways to cope with anxiety.]

It’s not uncommon to have issues settling into deep, restorative, effective meditation. The vast majority of us lead busy, hectic lives. We’re constantly faced with various stimuli: whether it’s our phone, our computer, our co-workers, our commute, or even our entertainment preferences, we’re incredibly overstimulated. We can see it in young people, too: the emergent generations have grown accustomed to constant stimulation, and their ability to focus is often diminished as a result.

With this in mind, it’s no surprise that meditation doesn’t always come naturally to those who attempt it. In fact, if it’s your first time attempting to meditate, you might find that the experience seems to make your mind more active than it was before. This might seem contradictory, but it actually makes perfect sense. After all, the fact that you’ve cleared out some space to sit and be conscious of your mind’s inner workings means that your busy, constantly active internal dialogue will come to the fore. You may become aware of things that you weren’t previously conscious of underlying concerns, worries, anxieties, and preoccupations, for example.

There’s no question that mindfulness meditation is good for our bodies and minds. But, all too often, it’s challenging to actually do. That’s where guided meditations like this one come in. With the help of an experienced, knowledgeable teacher, settling into meditation becomes significantly easier. In this mindfulness meditation, you’ll be led on a journey that will help you begin to transcend the stresses imposed by overthinking things. We tend to overanalyze so many aspects of our lives, especially in the 21st century. We’re presented with so many options and possibilities that it’s hard not to succumb to an excessive analysis of our various choices. This meditation will help you achieve a peaceful, relaxed, reflective state from which you’ll be able to gradually let go of your obsession with over-thinking.

how it can help you

According to the National Institute of Mental Health, approximately 19 percent of the population suffers from anxiety disorders. However, others struggle daily with generalized anxiety and excessive stress.

How can guided meditation help you? Anxiety can be pervasive, affecting every area of ​​your life, from romantic relationships and friendships to work and home life.

If left untreated, stress can even cause physical symptoms, often affecting cardiovascular health in the first place. Since cardiovascular disease is "the leading cause of death for men and women," it is essential that something be done to combat any cause of cardiovascular stress, if not through meditation, then through the health system.

Login: Meditation - specifically guided meditation, a type of meditation led by another person, preferably a trained and experienced instructor, to help you achieve mindfulness and relaxation based on stress reduction.

Can guided meditation help with anxiety?

Definitely. In fact, one of the main reasons to start any meditation practice is to reduce stress and anxiety in your life. These are just some of the benefits of meditation. Guided meditation is the perfect place to start, as it places the responsibility of organizing and planning a meditation session on the person who has learned and practices the method.

However, before moving on, let's give a general definition of anxiety.

What is anxiety?

We all have moments of extreme stress when our worries and fears seem to take over. It can be defined as anxiety, "an emotion characterized by feelings of tension, anxious thoughts, and physical changes such as increased blood pressure. " Anxiety disorders, on the other hand, are more chronic. In an anxiety disorder, the anxiety attacks you experience are intense and constant. You may experience anxiety about everyday events that don't normally cause stress to other people. For example, a person with an anxiety disorder may experience anxiety leaving the house to get mail or having a short face-to-face interaction with someone at the grocery store.

There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, agoraphobia, separation anxiety disorder, and social anxiety disorder.

Symptoms associated with anxiety and anxiety disorders include:

  • Feeling of immediate panic and/or despair

  • Sweating

  • Feeling very tired or weak

  • Awe

  • Increased heart rate

  • Sleep difficulties

  • Gastrointestinal symptoms

  • An extreme desire to avoid any physical sensation that causes undue anxiety, stress or anxiety

  • Difficulty controlling feelings of avoidance and stress

  • Tension headaches

  • High blood pressure

What is guided meditation?

Before we define guided meditation, let's define meditation.

What is meditation?

Meditation is a practice that aims to train the mind, ultimately creating increased levels of calmness, focus, spiritual enlightenment and awareness. The practice of meditation has its origins in the Buddhist religion, but today it is practiced in many religions as well as in secular life. You don't have to be affiliated with Buddhism or any other religion to practice meditation.

Formally, meditation usually involves sitting in a still position (often cross-legged or kneeling on a meditation cushion) and focusing the mind on the breath or on a particular thought or visualization. Each meditation session lasts a certain amount of time. Monks who meditate for most of their day can meditate for hours. For other practitioners, the meditation usually lasts from five minutes to half an hour.

What is guided meditation?

Guided meditation differs from other types of meditation only in that it is led by an experienced instructor. In other words, in some traditional meditation methods, practitioners simply sit in silence for a certain period of time. The teacher can only give instructions at the beginning and at the end of the session. But in the case of guided meditation, the instructor will guide the individual or group by pointing out the steps to be taken throughout the meditation.

A meditation instructor might, for example, tell his students how to sit, how to adjust their eyes, how to breathe, and what to think or visualize throughout the session. At the end of the class, he will lead his students out of meditation.

Guided meditations, especially those taught by Anahana meditation instructors at home, are great for beginners who may need help getting started in their own practice. Guided meditation can be done in a group or class, or one-on-one with a teacher. If a teacher is not available, a recorded meditation text can sometimes be used. The benefits of mindfulness meditation are endless!

How does guided meditation help with anxiety?

Guided meditation helps meditation in many ways. Here are just four of the anxiety-reducing benefits you can expect from guided meditation:

This will help you focus on the present moment.

Concentration on the present is something that should not be done during meditation. This is the unchanging goal of all meditation - not to dwell on the past or the future, but to focus on the present moment. After all, this is the only moment that you really own.

This is called the practice of mindfulness or mindfulness.

Of course, mindfulness practice helps reduce anxiety, because most anxiety comes from worrying about the past or worrying about the future. For example, you might be worried about a fight with your partner that happened in the morning, or you might be worried about a presentation that you have to give at the end of the day.

We all know that worry doesn't change anything and can even be harmful. Therefore, improving your focus on the present moment helps dissipate anxiety, making you less stressed, less anxious, and with more inner peace.

It helps you breathe better.

Guided meditation includes deep breathing as a standard feature. In fact, slow, even, deep breathing is the hallmark of almost all types of meditation. This is one of the reasons why meditation is so helpful in combating anxiety, depression and other mental disorders.

And yet, believe it or not, most people breathe incorrectly. From shallow, short breaths to "shoulder" breathing (not drawing air from the bottom of our lungs), most of us tend to make the same "breathing mistakes" that we've been doing for years without even realizing it.

The good news is that you can start practicing "Better Breathing" at any time, and guided meditation is a great way to do that. Breathing exercises and deep breathing meditations can transform your life in ways you cannot imagine, especially when practiced along with other mental and physical exercises such as yoga and mindfulness.

Helps you sleep better.

Worry breeds bad sleep, which breeds more anxiety, which breeds bad sleep. .. and so on and so forth.

Every person should aim to improve their sleep, as it is known to be a remedy for many mental stresses and physical illnesses. Fortunately, guided meditation is extremely helpful for improving sleep. In a recent systematic review and meta-analysis of controlled trials of the effects of mindfulness meditation (a form of guided meditation) on sleep, researchers found evidence that "mindfulness meditation interventions significantly improved sleep quality compared to non-specific active controls."

The specific ways in which meditation helps improve sleep range from the practice's ability to calm restless, anxious thoughts to its effect on deep breathing, an important element for better sleep.

This will help you let go of thoughts that cause anxiety and stress.

Anxiety is caused both by "phantom anxieties" and by real and practical life events. "Phantom anxiety" includes things like thinking about someone giving you an indecent look when it probably wasn't, or wondering if something uncertain in the future will go well. There is practically nothing you can do about these experiences or emotions.

But real life anxieties are also real. For example, thinking about an upcoming medical test you're waiting for the results of can be truly daunting. Luckily, mindfulness meditation (focusing on the present moment) has been found to help reduce anxiety-producing thoughts, even real ones. A recent study by the Faculty of Health Sciences at the University of Southern Denmark proved this. The study involved random healthy subjects who underwent a certain number of mindfulness meditation trainings daily. The other group underwent control tests.

At the end of the study period, all participants underwent psychological experiments that examined their reactions to "conditioned fear responses". Those who completed the mindfulness meditation course were found to have significantly calmer arousal responses to conditioned fear responses. In essence, the results showed that meditation can help people forget about (and react to) their fears less.

Try Guided Meditation

Guided meditation should ideally be done in real time under the guidance of an instructor. However, if you're just getting started with meditation, you might be interested in trying out a trial meditation on your own. As a last resort, it is perfectly acceptable to record yourself reading a guided meditation text, so that you can then play it back and give yourself instructions during practice.

In this regard, below is a short guided meditation for anxiety that you can try. Record yourself reading these words and listen to them as you wish to calm your fears, anxieties, worries, and any negative emotions.

When speaking the words of guided meditation, try to use a soft, slow, soothing voice. Leave small gaps of time between each section of the text.

[ Leave about 30 seconds at the beginning of the recording to allow yourself to move from the playback device to a position on the floor, in a chair, or on a cushion. ]

"Let's get started.

Sit in a comfortable position on the floor, on a cushion or in a chair. Concentrate the spine as if from the base of the spine up to the crown of the head and towards the ceiling.

Gently close your eyes. Let your hands lie at your sides or on your knees. Pay attention to your body. Feel how your muscles become relaxed and free. Scan your body from head to toe, looking for places where you feel tension. Tighten these areas even more for a moment, and then release the tension as you exhale."

[Leave for one or two minutes to become fully aware of the body.]

"Now let's turn your attention to the breath. Begin with three full, deep breaths.

First exhale all the breath, trying to exhale even the air in the lowest part of the lungs. Now inhale deeply, expanding your lungs. Notice and feel your belly move outward as it fills with air. At the same time, your shoulders should not rise when you draw in air. Count to five: 1, 2, 3, 4, 5.

Hold the air in your lungs for a count of three: One, two, three.

Now exhale the air, feeling the belly decrease in size as the air leaves the lungs and mouth. Exhale for a count of five: 1, 2, 3, 4, 5.

Repeat this process by inhaling: 1, 2, 3, 4, 5.

Hold the air: One, two, three.

And let the air out: One, two, three, four, five.

Do this one last time, inhaling: 1, 2, 3, 4, 5.

Hold the air: One, two, three.

And let go: One, two, three, four, five.

Continue to breathe normally as you feel comfortable.

Now let's do a little visualization.

Imagine that you are sitting on a beach. You are exactly where you are now, sitting on the sand of a beautiful ocean landscape and facing the water. There is no one around. The sun warms and pleasantly warms your skin, and you feel a cool breeze blowing on you in soft gusts. Behind you, the wind gently rustles the palms. You hear the waves crashing on the sand of the beach. There are no other sounds. Enjoy a few minutes of relaxation here while still breathing normally. Just watch."

[Leave for two to three minutes].

"You are still on the beach, you hear the sound of the waves and the breeze, you feel the sun and the wind on your skin. Start concentrating on your breath. Take a deep breath, inhaling: 1, 2, 3, 4, 5.

Hold the air: One, two, three.

And let the air out: One, two, three, four, five.

And one more, inhaling: One, two, three, four, five.

Hold the air: One, two, three.

And let the air out: One, two, three, four, five.

And the last inhalation and exhalation, starting from the inhalation: 1, 2, 3, 4, 5.

Hold the air: One, two, three.

And let the air out: One, two, three, four, five.

Now smoothly return to normal breathing. It's time to leave your warm spot on the beach. Watch the ocean waves and warm sand melt into your mind. Slowly open your eyes and look around."

Guided Anxiety Meditation: Frequently Asked Questions

Can meditation reduce anxiety?

Yes, although we are discussing guided meditation here, in principle any form of meditation can help relieve anxiety. In fact, this is one of the main reasons for starting the practice. In general, meditation will help you focus more on the present, increase self-awareness, reduce negative thoughts and emotions, and build a set of skills that will help you better deal with stress and anxiety in everyday life.

How to overcome anxiety during meditation?

Even though meditation is designed to combat anxiety and stress, it is ironic that meditation often causes anxiety. It doesn't happen to everyone, but if it has happened to you, here are a few things you can do.

First of all, consider changing the guided meditations you listen to. If you are working with a meditation teacher, ask them if they have other guided meditations you can try. Some meditations are specifically designed to overcome anxiety. Second, remember that sometimes it's important to let go of the anxious thoughts and just keep practicing until the anxiety associated with meditation disappears. Most people will feel that this happens naturally if they continue the practice for some time.

Can meditation help with obsessive thoughts?

Yes, if you are looking for ways to deal with anxiety, meditation is one of the best ways to reduce intrusive thoughts - along with meditation and yoga. Today, more than ever, people are struggling with thinking too much. What's more, intrusive thoughts often occur at night when you're trying to doze off, which inevitably causes a lot of additional problems.

Meditation helps with overthinking by helping to calm the mind and body and generally think more slowly. During meditation, you notice every thought, feeling, emotion, and many physical sensations. It's not something we do regularly, so slowing down in this way makes it less likely that you'll keep thinking in a fast paced and obsessive manner.

How long should I meditate for anxiety?

Ideally, meditation for anxiety should be practiced at least once a day for 10-20 minutes. But that might be where you need to get to. If you've never meditated before, start with just a few minutes a day. Even 3-5 minutes of daily meditation practice can make a big difference in your daily life in general and in dealing with anxiety in particular.

Can meditation help with panic attacks?

Yes. Panic attacks are often the result of fight-or-flight thinking, and meditation is the perfect solution to combat this extreme thought process that often causes excessive anxiety.

Those who suffer from panic disorder (frequent attacks and time spent in undue stress and worrying about the future or past) will find that meditation is the ideal remedy for dealing with anxiety in this way.

While you should always consult your doctor before starting any treatment plan, you can start meditation to relieve anxiety right now - on your own, in a group, or with a personal meditation teacher. It has virtually no negative side effects, and the results for people with panic disorder are amazing.

What are the best guided meditations for anxiety relief?

There are many variations of guided meditation. While it's always possible to record yourself reading a guided meditation and play it back when you're ready to meditate, it's best to get guidance from a teacher.

Your teacher will not only be a strong, soothing presence during your meditation session, but will be able to select guided meditation that best suits your state in life and on your path of meditation and healing.

How often should I use meditation to help manage anxiety?

You should use meditation to relieve anxiety as often as you need to. It is best to start with once a day for a few minutes. Try to pick a time of day when you have the least amount of things to do. Maybe early in the morning or right before bed.

In the early days of your practice, it may be a good idea to vary the way you meditate. This will help you find the practice that works best for you. Try different types of meditation. For example, you can start with one-on-one practice with a teacher or with your own recorded voice. You can then move on to meditation in a small or large group. You may even find that this practice improves your life so much that you want to become a meditation and wellness teacher!

Should I sign up for meditation programs or courses?

Absolutely. A program, course, or online challenge can be helpful to support your practice and help you develop meditation skills and habits that you can apply to your daily life outside of the program. There are hundreds of options to choose from, ranging from mindfulness meditation to mindfulness-based stress reduction meditation, self-compassion meditation, or simple wellbeing meditation.

Resources for Anaachan Meditation

Meditation Vika

Meditation for chakras

Meditation techniques

Meditation of Body scan

Managed Meditation for children

City 9000 9000 9000

NIMH » Any Anxiety Disorder

Heart Disease Facts |

Research on Anxiety

Heart Rate Variability of Various Video-Aided Mindful Deep Breathing Durations and Its Impact on Depression, Anxiety, and Stress Symptom Severity | Springer Link

The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials - Rusch - 2019 - Annals of the New York Academy of Sciences

The effect of mindfulness training on extinction retention | Scientific Reports

how to enjoy life without anxiety

Anxiety is a common mental disorder characterized by excessive tension and fear. Anxiety can manifest as mental and physical symptoms such as stress, anxious thoughts, heart palpitations, and shortness of breath. Many types of meditation can help manage anxiety, including mindfulness meditation, loving-kindness meditation, and mindfulness-based cognitive behavioral therapy. These practices can help improve anxiety symptoms, stress levels, and other aspects of health such as cardiovascular health, sleep, and participation in a healthy lifestyle.


Anxiety is a feeling of worry, stress or fear. Anxiety disorders are manifested by excessive and repetitive anxious thoughts, usually accompanied by physical symptoms such as rapid heart rate, rapid breathing, sweaty palms, and shaking. People with anxiety disorders may avoid situations that increase their anxiety levels. This constant worry can significantly affect their daily lives.

There are different types of anxiety disorders. Generalized anxiety disorder is characterized by excessive worry about daily life and life's challenges. Social anxiety disorder is anxiety and anxiety about being judged or interacting with others in social situations. Panic disorder refers to anxiety that causes recurring panic attacks. Panic attacks are characterized by the sudden onset of intense feelings of fear with physical symptoms such as rapid heart rate, shallow breathing, and trembling. These panic attacks can occur for seemingly no reason. Post-traumatic stress disorder is an anxiety disorder that develops as a result of traumatic or frightening events. These are one of the main categories of anxiety disorders, but there are other subtypes.


Research into how meditation can help reduce anxiety dates back to the 1960s. Research has shown that meditation causes changes in areas of the brain that can help reduce anxiety and achieve a more relaxed state. The practice of meditation increases the size of the prefrontal cortex and hippocampus, which improves emotional regulation. Therefore, meditation can help achieve a more peaceful state of mind.

Meditation also shrinks the tonsils, which reduces the fight or flight response. In addition, regular practice reduces the levels of stress hormones in the body, including cortisol. Cortisol is one of the main stress hormones, and high levels of cortisol have adverse health effects such as increased blood pressure, blood sugar problems, and immune response.

Relaxation meditation techniques, such as breathing exercises, reduce some of the physical symptoms of anxiety, such as heart palpitations and shortness of breath. Relaxation meditation helps to achieve a state of relaxation of both mind and body and helps to focus on the present moment. At the same time, meditation allows for peaceful moments without distractions and influences, which can help a person connect with their thoughts and emotions. Meditation can also help with resistance and recovery from stress. Studies have shown that those who meditate regularly recover faster from stressful situations.

Mindfulness meditation can help you understand feelings and thoughts. Meditation can help people identify and become aware of their disturbing thoughts without judgment and deal with difficult emotions. By acknowledging the disturbing thoughts, the person may try to move away from them. In this way, mindfulness meditation helps develop a new perspective on anxiety. It allows you to separate anxiety from the person and allows you to control your disturbing thoughts. Mindfulness meditation helps people become more calm about uncertainty and develop an understanding of the feelings and emotions that come and go, overcoming feelings of constant anxiety.


Mindfulness meditation focuses on the principle of mindfulness, which involves being in the present moment and being aware of inner thoughts and feelings. Mindfulness can help reduce anxious and restless thoughts, as well as help achieve mental and physical relaxation.

Love-kindness meditation is one of the meditation techniques aimed at reducing anxiety. Love-kindness meditation reduces anxiety by helping to develop self-compassion and empathy. It can also help improve and strengthen interpersonal relationships by providing support to people with anxiety.

Progressive Relaxation and Body Scanning are meditation techniques that help you achieve a relaxed state. Progressive relaxation is practiced by tensing and then releasing the muscles, starting with the legs and ending with the head. Practicing progressive relaxation even for just a few minutes each evening can help reduce accumulated tension in the body and achieve a more relaxed state.

Body scan involves focusing on areas of tension in the body and releasing that tension with a deep breath. These techniques increase body awareness and reduce the physical symptoms of anxiety or a panic attack, such as a racing heart.

Transcendental meditation is a form of meditation that focuses on the repetition of mantras to achieve a relaxed and peaceful state. Transcendental Meditation reduces levels of stress hormones, including epinephrine, norepinephrine, and cortisol. Thus, transcendental meditation can reduce stress and anxiety.

Mindfulness Cognitive Therapy combines mindfulness and cognitive therapy to reduce anxiety and negative emotions. Mindfulness involves being in the present moment and acknowledging inner thoughts, while cognitive therapy focuses on changing negative thought patterns to more positive ones.


The practice of meditation for anxiety is beneficial for mental and physical health. One of the physical benefits of meditation is improved cardiovascular health. Meditation for anxiety reduces pain and helps manage chronic pain or other medical conditions. Meditation mainly helps reduce stress associated with chronic pain conditions.

Meditation alters areas of the brain, especially the dorsal anterior cingulate and somatosensory cortex, associated with pain sensitivity. Because meditation lowers levels of stress hormones like cortisol, it can also reduce the chance of developing stress-related illnesses like ulcers and migraines.

Meditation for anxiety can help improve sleep quality. Improved sleep quality has many other health benefits, including boosting the body's immune system and improving mood and productivity. Since meditation calms the mind, it improves concentration and increases mindfulness.



  • Find a quiet place and practice breathing exercises
  • Find a comfortable position
  • Take deep breaths, counting the inhalations and exhalations, and pay attention to the natural rhythm of the body.
  • At first, just observe the rhythm of your breathing.
  • Then try to increase the exhalation time
  • Try belly breathing
  • Practice short meditation
  • Find a quiet place
  • Focus your attention on your breath and physical sensations
  • Focus your attention within yourself and acknowledge passing thoughts
  • If you are distracted or your mind wanders, gently bring your attention back to your bodily sensations and breath.


  • It is helpful to meditate regularly to reap the many benefits of meditation, including improved sleep, increased vitality, and general well-being.
  • It may be helpful to develop a daily routine for meditation practice
  • Relaxation meditation techniques help you recover from stressful situations or anxiety symptoms


  • Listening to guided meditations
  • Reading books on meditation
  • Online or face-to-face meditation programs


Meditation wiki

Meditation on chakras

Meditation techniques

Meditation of Body scan

Management Meditation for Removing anxiety

Meditation for children


Consciousness meditation

Gratitude Meditation

Anxiety Meditation

Guided Meditation

Night Meditation

Self -knowledge

Transcendental meditation

visualization meditation

Blogs on meditation

How Meditation helps to cope with a stress of

How meditation changes the brain

How does meditation

Meditative music

Gifts for meditation are used for meditation.

Learn more