Meditation Techniques For Anxiety

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.

1. Deep breathing exercises (breathwork)

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, and 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 “belly” breathing, which involves deeply inhaling through your nose, allowing your belly to expand fully with each breath. 

2. 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 aware and attuned to what is happening around and within you. As you notice your senses and thoughts, simply observe this phenomena without judgment, letting it pass. If you become distracted, try to refocus on your breath. This practice can take some time to learn.

3. 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.

4. 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 sensations and focus the mind. It helps increase awareness of bodily sensations, promoting relaxation and reducing stress. This form of mindfulness has been suggested to be effective in reducing anxiety disorder-related symptoms.

5. 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.

6. 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.

7. 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. 

8. 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.

9. Transcendental meditation

10. 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.

11. 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 your 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.

12. 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, reduced stress, and spiritual 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.

13. 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.

14. 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 a 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 and follow along with. It can consist of any type of meditation technique. You 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 treating anxiety with mindfulness-based therapies and attend regular sessions from the comfort of home.

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, plus benefit from guided journaling, group sessions, digital therapy worksheets, and educational webinars.