Meditation Techniques For Anxiety: Mindfulness-Based Therapy And Guided-Meditation
Anxiety disorders such as social anxiety disorder, panic disorder, or generalized anxiety disorder are statistically noted to be among some of the most common mental health conditions in the world. However, alongside or independently of therapy or other related strategies, meditation has been found to be a helpful form of stress management for people with anxiety disorders.
Understanding how meditation works can empower individuals to take control of their mental well-being, especially when feeling anxious. Various types of meditation practices may be used to help manage anxiety. Below, we've listed 18 techniques that may help you improve your meditation experience while reducing anxiety symptoms.
Meditation techniques for anxiety
These meditation techniques can help you manage your anxiety by promoting relaxation, enhancing self-awareness, and reducing stress levels. Incorporating these practices into your daily routine can provide you with valuable tools to cope with anxious thoughts and emotions, leading to a calmer and more balanced state of mind.
Deep breathing exercises (breathwork)
A randomized controlled trial and systematic review found that deep breathing exercises can help reduce symptoms of stress and anxiety. Bringing awareness to your breath can help you to focus on the present moment, while taking slow, deep breaths can help calm the physiological symptoms of anxiety.
For this technique, sit comfortably and take slow, deep breaths, followed by long, slow exhalations. Focus your attention on the natural rhythm of your breaths while remaining mindful of the sensations you experience. You can also try diaphragmatic or abdominal breathing, which involves deeply inhaling through your nose, allowing your belly to expand fully with each breath.
Mindfulness meditation
The goal of mindfulness meditation is to remain in the present moment, which can be helpful for managing anxious thoughts. Mindfulness meditation is supported by a wide body of research, having been found to decrease psychological distress and increase positive health outcomes.
To practice mindfulness meditation, become more self-aware and attuned to what is happening around and within you. As you notice your senses and thoughts, simply observe this phenomenon without judgment, letting it pass. This process helps create space between you and your reactions. If you become distracted, try to refocus on your breath. This practice can take some time to learn.
Visualization techniques
Visualization is a type of meditation that involves picturing specific scenes that might help relax you and reduce stress. You might, for example, visualize a flowing stream, a secluded beach, or a cozy room with a fireplace.
Imagine the scene in vivid detail, noticing the colors, sounds, and textures around you. Allow yourself to become fully immersed in this peaceful setting, letting go of any tension or stress. As you continue to breathe deeply and evenly, you may find your anxiety gradually melting away, replaced by a sense of calm and tranquility.
Guided imagery is a type of guided meditation that uses visualization, and has been found to be effective for reducing anxiety symptoms.
Body scan meditation
Body scanning is a meditation practice that involves focusing attention on different parts of the body, from head to toe, to observe physical sensations and focus the mind. This meditation helps increase awareness of bodily sensations by encouraging you to pay attention to how your body feels, promoting relaxation and reducing stress. This form of mindfulness has been suggested to be effective in reducing anxiety disorder-related symptoms.
Shikantaza meditation
Shikantaza, often translated as "just sitting," is a form of Zen meditation practiced in Soto Zen Buddhism. It involves sitting in a state of open awareness, without focusing on any specific object, thought, or breath, allowing all thoughts and sensations to come and go without attachment. The goal is to simply be present and fully experience the moment as it is.
Vipassana
Vipassana, which means "insight" or "clear seeing," is a form of meditation that originates from Theravada Buddhism. It involves observing one's thoughts, emotions, and bodily sensations with a detached and non-judgmental awareness to gain insight into the true nature of reality. The practice aims to develop deep understanding and mindfulness, which can be helpful for overcoming anxious thoughts.
To practice Vipassana, sit in a comfortable, quiet place, and focus on your breath and body sensations, observing them without judgment. When thoughts or emotions arise, acknowledge them and gently return your focus to the present moment.
Loving-kindness meditation
With loving-kindness meditation, also called metta meditation, the goal is to begin building feelings of kindness and warmth for yourself and others. To engage in metta meditation, simply find a quiet place, sit comfortably, and focus on cultivating feelings of loving-kindness.
Start by directing these feelings towards yourself, then gradually extend them to others, including loved ones, acquaintances, and even those with whom you have difficulties, wishing everyone happiness and well-being.
Mantra meditation
Mantra meditation involves repeating a specific word, phrase, or sound (mantra) to aid concentration and calm the mind. Mantra meditation is used in various spiritual traditions and is associated with measurable improvements in anxiety symptoms.
This practice is similar to other types of meditation but uses mantras to anchor the mind, reduce distractions, and achieve a deeper state of relaxation and mindfulness.
Transcendental meditation
Transcendental Meditation (TM) is a specific form of mantra meditation that involves silently repeating a personalized mantra provided by a TM teacher, typically for 20 minutes twice a day while sitting comfortably with the eyes closed. TM can help you reach a state of deep relaxation and inner peace, and research has found it helpful for addressing anxiety and somatization.
Trataka meditation
Trataka meditation is also called "gazing." In this form of meditation, you focus your attention on an object, such as a candle flame, figurine, or piece of art.
To practice trataka meditation, choose an object to focus on and gaze intently at it. When your eyes start to water or feel strained, gently close them and visualize the object in your mind's eye. Trataka meditation has been suggested as a way to improve cognitive performance and reduce anxiety.
Gong or music meditation
Gong meditation involves listening to the resonant tones of gongs being played, often in a meditative setting. The vibrations and sounds produced by the gongs are believed to promote deep relaxation, reduce stress, and facilitate a meditative state by helping to clear and focus the mind.
You can listen to gongs using an audio streaming service, or look for a yoga studio or wellness center near you that offers sound baths. Research has shown that certain types of meditative music—such as the vibrations of the gongs—are associated with reduced stress and anxiety.
Qigong meditation
Qigong meditation is a practice rooted in traditional Chinese medicine that combines movement, controlled breathing, and meditation to cultivate and balance the body's vital energy, known as qi. It involves gentle, flowing movements, coordinated with breath and focused intention, to promote physical health, mental clarity, lower stress, and spiritual well-being.
Qigong is often used as part of Chinese medicine approaches to support overall well-being. You can learn this practice through online tutorials, at meditation centers, or by attending workshops and classes led by experienced instructors. There is current scientific support across a number of studies that shows qigong’s effectiveness for managing stress and anxiety.
Contemplative prayer
While each individual may practice it differently depending on their belief system and preferences, prayer can be a valuable source of grounding, relief, and spiritual connection.
There is some scientific support for contemplative prayer, with some quantitative studies showing that the practice can help lower overall symptoms of anxiety. While there is more research to be done on the subject, it may be a worthwhile addition to your anxiety toolkit.
Binaural beats
Binaural beats are auditory illusions created when two slightly different frequencies are played in each ear, resulting in the perception of a third frequency. This perceived beat can influence brainwave activity, potentially promoting relaxation, focus, or sleep. Scientific studies suggest that binaural beats in the delta/theta range may be an effective support strategy for those with anxiety disorder.
How to get started with meditation practice
Beginning a meditation practice can be a transformative step towards enhancing your mental and emotional well-being. With consistency and the right approach, you can develop a habit that brings lasting peace and clarity to your daily life.
Guided meditation
A guided meditation is simply a meditation that you listen to and follow along with. It can consist of any type of meditation technique. You can find guided meditations on video and audio streaming services, meditation apps, or even in-person in a related class, such as yoga.
Meditation apps
Meditation apps can be especially helpful if you need guidance or find that your mind wanders while practicing meditation on your own. Recent research is still ongoing, but preliminary research has found that regular use of meditation apps is associated with positive outcomes, including improved stress management and self-compassion.
Meditation timer
For those just getting started with meditation, it may be challenging to meditate for longer than a few minutes at a time. Using a timer can help you build your mental stamina and gradually increase the duration of your sessions.. Start with just a few minutes each day and work your way up to longer sessions as you become more comfortable with the practice.
Try a mindfulness-based therapy
Mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT) can provide structured guidance and support for integrating mindfulness and meditation into your routine.
These therapies typically include a combination of meditation techniques, breathing exercises, and mindful awareness practices, as well as other strategies for managing stress and anxiety. Both MBSR and MBCT have been studied extensively and demonstrated effectiveness for managing anxiety disorders, depression, and other mental health conditions.
Online mental health support for anxiety
In addition to incorporating meditation and other mindfulness practices into your daily routine, it may be beneficial to add weekly therapy to your self-care regimen. With BetterHelp, you can connect with licensed mental health professionals who specialize in clinical psychology, particularly in treating anxiety and other related mental health conditions with mindfulness-based therapies, and attend regular sessions from the comfort of your home without the need to travel to a doctor’s office.
Research has found that online therapy for anxiety disorders is comparable to face-to-face modalities, and may be preferable for those who need a convenient, flexible, low-cost alternative.
With BetterHelp, you can attend weekly virtual sessions with a licensed mental healthcare professional or therapist, plus benefit from guided journaling, group sessions, digital therapy worksheets, and educational webinars.
Takeaway
What is the five-senses anxiety meditation?
The five senses mindfulness helps bring awareness to the moment by focusing on what you are sensing. To begin, find a comfortable seated position or lie down. This mindfulness meditation can be done anywhere—in bed, in class, at work, in a chair, or even in the bath—as long as you are in a comfortable position. While taking a few deep breaths, focus attention by noting out loud or in your mind five things that you can see, four things that you can hear, three things that you can touch, two things that you can smell, and one that you can taste. Repeat this mindfulness practice as many times as needed to help reduce anxiety, alleviate panic attacks, reduce negative feelings and anxious thoughts, and lower blood pressure.
How long should you meditate to get rid of anxiety?
There is no set amount of time that you should spend practicing meditation for anxiety. For some, meditation works after just a few moments, while others may prefer to remain in a meditative state for 10 minutes, 30 minutes, or even longer. Many meditation exercises, such as box breathing and visualization techniques, may take only a few minutes to help calm the body, ease the mind, connect with the breath, quiet internal thoughts, focus attention, reduce anxious feelings, and promote inner peace. Try to practice some form of meditation daily to build the habit, shift attention outward, and help restructure neural pathways to reduce anxiety over time. When your mind wanders, gently bring your focus back to the present moment.
Can mindfulness meditation or mindfulness-based therapy cure anxiety and overthinking?
Anxiety is not currently considered to be “curable,” but strategies like mindfulness meditation practice can help manage and lessen anxiety, reduce symptoms, ease anxiety-inducing thoughts, promote inner peace, and support overall well-being in people with anxiety and related mental health conditions, both in the short and long term.
Is meditation (e.g., guided meditation) better than antidepressants for anxiety?
While more research is needed comparing different mindfulness-based stress reduction techniques and different medications, studies comparing meditation to the antidepressant escitalopram (Lexapro) have had some interesting results. The findings indicate that meditation can be as effective as escitalopram for treating anxiety. However, while 15% of participants utilizing meditation experienced one or more side effects, 79% in the medication group had at least one negative side effect.
Overall, everyone is different, and what works best to help one person manage stress, anxiety, negative emotions, and find inner peace may be different from what helps you.
What meditation calms you down and helps with your mental health?
Practicing meditation regularly may support mental health and overall well-being. Some of the best meditation techniques to manage depression, chronic stress, and anxiety, as discussed in the above article, include:
- Mindful breathing
- Shikantaza
- Vipassana
- Guided meditation
- Visualization or guided imagery (such as visualizing a favorite place of yours, a quiet stream, etc.)
- Mindfulness meditation
- Metta meditation to build feelings of self-love and kindness
- Mantras or positive affirmations
- Gong or music meditation
- Trataka meditation
- Tai chi
- Transcendental meditation
- Body scanning to become more self-aware, notice physical sensations, and release tension
- Guided imagery meditation
- Qigong meditation that involves dynamic movements conducted in a mindful, meditative way
These techniques can be used alongside other treatments to support mental health.
What is the 5-4-3-2-1 technique for anxiety?
This is the same as the five-senses anxiety meditation discussed above.
What are the three techniques for anxiety?
The three techniques for managing anxiety are as follows: first, notice three things that you can see. They can be your keys, a plant, chairs, or anything. Next, focus on three things that you can hear. Finally, move three different body parts and take time to observe how your body feels during each movement.
What are coping skills for anxiety?
Some tried-and-true, science-backed approaches to calming anxiety include:
- Slow, deep, mindful breathing exercises like box breathing
- Progressive muscle relaxation
- Meditation techniques for anxiety, like the five senses meditation
- A regular meditation practice, like daily guided meditations
- Taking a few moments to pause, reset, or meditate—drink water, stretch, or have a healthy snack
- Talking or spending time with a trusted loved one
- Therapy
- Exercise like swimming, walking, yoga, weightlifting, or running that encourages you to be fully present in the moment and helps expel anxious energy
- Doing things you enjoy, like painting, reading, or listening to music
- Taking a nap
- Petting or playing with a pet
- Spending time outdoors or anywhere that helps you to cultivate a sense of inner peace and lower stress
What type of meditation is good for anxiety?
Several meditation techniques are good for anxiety, such as the following:
Mindfulness-based therapy
This type of therapy focuses on incorporating mindfulness techniques to improve mental health and decrease anxiety symptoms. It involves identifying negative thought patterns, enhancing problem-solving skills, and helping a person focus on the present. Stress meditation may also be included to support emotional regulation. These practices can be used in conjunction with other treatments for a more comprehensive approach.
Guided meditation
Guided meditation is a type of exercise where an individual follows verbal instructions from a teacher. It can be done online or with a meditation instructor at your home.
Mindfulness meditation
Mindfulness meditation is a practice of focusing on the present moment. A person may use mindful breathing techniques to help stay present.
Online mental health support
Of course, don’t forget that online mental health support is very accessible if you’re experiencing anxiety. If you feel that your anxiety is interfering with your own life and daily functioning, speak to a licensed mental healthcare professional or therapist from BetterHelp.
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