Meditation techniques for anxiety: 12 tips that help
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 manifest differently for everyone, but one universal truth is its profound impact on mental and physical well-being when left unchecked.
The symptoms you feel aren’t just your imagination, they’re real and can feel overwhelming. The good news is that while anxiety is a normal part of life, for some people, it doesn’t have to take over.
Learning how to meditate for anxiety can equip you with practical strategies to not only manage anxious moments but to also build long-term resilience and inner peace. Whether you’re seeking immediate relief or working toward a healthier relationship with anxiety, meditation for anxiety is a powerful practice that’s worth exploring.
Does meditation help with anxiety?
Yes, meditation can help with anxiety. Imagine you're at a crowded party: loud music, people shouting over the noise, the whole thing a bit overwhelming. Meditation is like stepping out onto a quiet balcony. You can still hear the party in the background, but the volume's dialed down enough that you can hear yourself think. You feel more grounded almost right away.
That's the shift meditation offers. It moves us away from the noise of our anxious thoughts and into a space of calm where we can respond, rather than react.
And it's not just a nice image. There's a growing body of research on what meditation does to an anxious brain, and it comes down to the brain's alarm system.
When we're anxious, the amygdala goes into overdrive, like a smoke detector that shrieks every time you make toast. Meditation helps quiet that overactive alarm. It does this partly by switching on what Harvard Medical School's Dr. Herbert Benson called the "relaxation response," the state that counters fight-or-flight and brings the body back to equilibrium. With regular practice, the brain learns to reach that state more easily, even under stress.
A caveat: meditation isn't a magic bullet. It's a tool in your toolbox, a resource for managing the ebb and flow of anxious thoughts. And it's okay to ask for help. If anxiety seriously affects your life, please reach out to a healthcare professional.
Benefits of meditation for anxiety
Meditation can help with anxiety in a few different ways, from shifts in body chemistry to relief from specific symptoms:
More feel-good chemicals: Some research suggests meditation may nudge up feel-good brain chemicals like serotonin, though this evidence is still emerging. What's clearer is that regular practice tends to lift mood and ease negative feelings over time.
Stronger emotional resilience: Over time, meditation helps you bounce back from stressful situations more easily.
Relief from physical symptoms: It may ease body-based signs of anxiety such as heart palpitations, sweaty palms, or anxiety attacks.
A way through panic: Mindfulness meditation grounds you mid-panic by focusing attention on the breath, potentially slowing a rapid heartbeat and reducing hyperventilation.
Less physical tension: Guided meditations use progressive muscle relaxation to release the tension anxiety stores in the body.
Fewer racing thoughts: Mantra or focused attention meditation gives the mind an anchor, like a repeated phrase or sound, to break the cycle of spiraling worries.
Related read: How to use meditation to improve your mental health
6 of the best meditation techniques for anxiety relief
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.
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.
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 without judgment. 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.
Read more: How to use mindfulness meditation to ease anxiety disorders
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.
Read more: Loving-kindness meditation: what it is, how to practice and why
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.
Read more: Body scan meditation: a step-by-step guide to practice
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.
Read more: 6 guided meditations to help you ease stress and anxiety
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.
Read more: How to practice breath meditation to relieve stress
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.
Read more: What is progressive muscle relaxation (and how to practice it)
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.
💙 If part of you expects instant calm the moment you close your eyes, Tamara Levitt's Breath By Breath meets you in that exact expectation and helps you set it down.
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.
💙 Turn your wind down into its own small ceremony with Jeff Warren's Deliberate Slow Ritual, a reminder that the meditation begins before you even sit down.
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 downward (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.
💙 Have four minutes and a racing heart? Press play on Panic SOS with Tamara Levitt to ground yourself right where you are.
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.
💙 Notice your intrusive thoughts without a fight in Jeff Warren's Bring on the Dancing Elves, where curiosity replaces judgment.
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.
💙 New to guided sessions or feeling overwhelmed? Practices: Meditation for Beginners with Tamara Levitt walks you through it one day at a time.
How to meditate for anxiety FAQ
What meditation is good for anxiety?
The meditations that tend to work best for anxiety include mindfulness, body scan, and loving-kindness practices. The best method varies from person to person, so experiment with a few approaches to see which one resonates with you.
How do you meditate in bed for anxiety?
To meditate in bed for anxiety, a body scan or breath awareness practice works well while you're lying down in your bed. Guided sleep meditations are another good way to ease anxiety before sleep.
How can I calm my anxiety in 5 minutes?
You can calm anxiety in five minutes with a short mindfulness practice, that focuses on your breath or your surroundings. Guided meditations built to ease anxiety quickly can help too.
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.
How long should I meditate for anxiety?
How long you should meditate for anxiety depends on you, so there's no set length that works for everyone. It's better to start small than to aim for a long session right away. Even a few minutes a day can help calm anxious thoughts, and consistency matters more than duration, so a short daily practice tends to help more than an occasional long one.
