18 Meditation Techniques To Support Those Living With Anxiety Disorder

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, according to Mental Health America. However, alongside or independently of therapy or other related strategies, meditation has been suggested 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.

Breathwork

Peer-reviewed studies have shown that deep breathing exercises may help you reduce symptoms of stress and anxiety—encouraging you to focus on the present moment. 

To practice breath awareness, consider sitting quietly in a comfortable position, taking slow, deep breaths and exhalations. You may 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 is a form of belly breathing that may help ease anxiety and manage stress. It involves deeply inhaling through your nose, allowing your belly to expand as your diaphragm moves downwards and maximizing the amount of oxygen entering your lungs. If you need assistance staying engaged, you may choose to count from 1 to 10, thinking of each number with each succeeding inhale.

Shikantaza

Shikantaza, for many, is a type of presence meditation. In this type of meditation for anxiety, you may not focus on anything at all. Rather, you may choose to clear your mind of conscious thought and remain mindful only of what you feel in the present moment, allowing it to pass by you. 

Vipassana

For many, the goal of Vipassana meditation is to gain insight and think more clearly. You may start with breath work, remaining mindful of the bodily sensations that can happen as you breathe. 

As you begin to notice other sounds and sensations, you may notice them as a secondary focus, moving back to your primary focus.

This practice can allow you to notice stimuli and remain mindful while decreasing excessive or cyclical thoughts.

Guided meditation

Guided meditation can consist of any type of meditation technique that someone guides you to do. You can get guided meditation recordings on CD, MP3, or internet podcasts. You may also participate in guided meditation alongside another related class, such as yoga, led by an instructor for an in-person meditative experience.  

The instructor available via your mode of meditation (either virtual or in-person) can be a resource available to guide you through the meditative process.

Visualization

Visualization can be an effective form of meditation, which may involve picturing specific phenomena with a potential goal of symptom reduction or relief. 

An example of this can be visualizing a flowing stream, in which you may see your causes of anxiety floating away downriver from where you are. You can choose to imagine things vividly, allowing visualization to keep you mindful and in the present moment.

Mindfulness meditation

The focus of mindfulness meditation, a key technique in mindfulness-based stress reduction, is to remain in the present moment. This practice may help you manage symptoms of anxiety and chronic stress, especially when negative feelings arise.

As you practice mindfulness meditation, you may become more self-aware and attuned to what is happening around you. You may not need to judge the sounds, thoughts, and sensations you experience. Instead, you might choose to simply observe them and let them pass without trying to hold onto them. You can focus on physical sensations like the feeling of air on your skin, the weight of your body on the ground, or how your body feels in general. This focus may help calm anxious feelings.

According to a systematic review of studies on mindfulness meditation, the practice can decrease psychological distress for many, as it did in the test group, and increase positive health outcomes.

Loving-kindness meditation

One of the goals for many using loving-kindness meditation, also called metta meditation, is to begin building feelings of kindness and warmth for yourself and others. You may then choose to expand these thoughts towards a friend. 

As you practice, you may choose to think of loving thoughts toward someone you don't know. As you continue, you can expand your circle until you've developed loving feelings for the entire universe, which can help you direct your energy outward rather than inward with symptoms of anxiety disorder.

Mantras

For many, a mantra is simply a word or syllable to focus on while practicing meditation. You may choose to use it separately from meditation (such as an affirmation) or alongside your meditative practice. 

Mantras have been associated with improvements in those with anxiety disorder in recent studies. 

To practice mantra meditation, you may choose to sit quietly and repeat the mantra, either as a thought or as a whispered sound.

Transcendental meditation

You may choose not to be guided through this type of meditation, doing it yourself with a repeated, silent mantra.

Trataka meditation

Trataka meditation can also be called "gazing." In this form of meditation, you may choose to focus your attention on an object outside yourself. It could be anything, from a candle flame to a figurine or piece of art. 

To practice trataka meditation, you may choose to gaze intently at that object with your eyes open. Then, as you close your eyes, you can continue to focus on your visual image of that object.

This practice has been suggested as a way to reduce instances of anxiety disorder-related symptoms and thoughts. 

Gong or music meditation

Gong meditation, also known as a gong bath, involves focusing on the sounds of a gong or gongs. During this meditation, you lie on your back on a yoga mat or towel, close your eyes, and try to relax.

Science has shown that certain types of meditative music (such as the vibrations of the gongs) can be associated with less overall anxiety disorder-related symptoms in the test group(s).

Meditation apps

Meditation apps can be a resource for mindfulness on the go. They can be especially helpful if you need guidance or find that your mind wanders while practicing meditation on your own. For individuals who struggle to fall asleep due to racing thoughts, meditation apps may help guide them toward a more peaceful state. Recent research is still ongoing, but a study referenced by Berkeley University has found that regular use of popular meditation apps for meditation can be associated with positive outcomes, including improved stress management and self-compassion. 

Pranayama meditation

Pranayama isn't generally designated as meditation itself, but it is commonly used as a preparation for meditation for many. The practice consists of focusing the mind through controlled breathing. 

Pranayama strategies have been scientifically suggested as a potential supportive strategy for those with anxiety disorder and depression in recent studies.

Qigong meditation

Qigong meditation is closely associated with the martial arts. The practice typically consists of dynamic movements done in a meditative way, which may cause you to focus on specific movements and mindfulness instead of anxiety disorder-related symptoms. 

You can also practice qigong by sitting or standing with no movement at all. There is current scientific support across a number of studies that shows qigong’s effectiveness as a supportive strategy for those living with anxiety disorder, showing improvement in test groups. 

Contemplative prayer

This may look different across religions and users. However, contemplative prayer may involve repeating sacred words while focusing on devotion to a higher power.

There is currently scientific support showing that contemplative prayer across quantitative studies was correlated with lower overall symptoms of anxiety disorder. However, many researchers have stated there is more research to be done, as those with anxiety disorder may turn to prayer more frequently when anxious as a personal coping mechanism. 

Body scan meditation

For many, the purpose of a body scan is to relax your body and bring you to a more mindful state. 

The meditative process looks different for everyone. You may choose to start with quiet instrumental music in a comfortable position. You may then be requested to feel or focus on each part of your body, separately relaxing it as much as possible. 

This form of mindfulness has been suggested to be effective in reducing anxiety disorder-related symptoms when done both in-person and virtually with a group leader. 

Binaural beats

In this form of meditative practice, two different frequencies of beats may be played into a patient's ears. 

As the brain attempts to reconcile the beats, you may move to a state of mindfulness and directed focus, which may help reduce the rumination-based thinking associated with anxiety disorder symptoms. Scientific studies suggest that binaural beats in the delta/theta range may be an effective support strategy for those with anxiety disorder.

Guided imagery

One type of guided meditation for anxiety can be the use of guided imagery. 

For many, the goal of guided imagery is to reach a higher level of relaxation. When you practice meditation using guided imagery, a teacher or counselor may guide you in imagining and visualizing a scene, object, person, or journey as a central focal point. Certain imagery may help promote a sense of calm and an overall positive emotional experience. 

Scientific research has suggested that guided imagery is an effective strategy for those with anxiety disorder and can be most effective when done with nature-based prompts.

Finding guidance for meditation techniques for anxiety

A mental health professional like a therapist may be able to offer guidance on meditation practices in addition to talk therapy to manage symptoms of anxiety. However, individuals with anxiety disorder or other mental health conditions may be overwhelmed in new or unfamiliar environments, such as a therapist or clinician’s office. This may be a possible barrier to treatment, limiting the potential quality of life that those with anxiety disorder can experience. 

Online therapy may be a suitable option, allowing patients who live with anxiety disorder to participate from a comfortable and known location. Individuals may also use in-app messaging to directly connect with a therapist for additional support, should they need it. 

Online therapy for anxiety disorders, such as psychotherapy or CBT, has been scientifically suggested to be comparably effective to in-person therapy. In a recent study published in Depression and Anxiety, a systematic literature review consistently showed comparable results between either treatment modality, highlighting improvements in the treated groups across twenty or more previous studies.