Introduction
Meditation has been shown to reduce anxiety significantly. But if you've never meditated, it can feel intimidating.
Here's how to start meditating for anxiety.
Why Meditation Helps Anxiety
Changes the Brain
Meditation can increase gray matter in brain regions involved in emotional regulation.
Reduces Rumination
Meditation trains you to observe thoughts without getting caught in them.
Activates Relaxation Response
Regular meditation activates your parasympathetic nervous system.
Creates Space
Meditation creates space between you and your anxious thoughts.
Types of Meditation for Anxiety
1. Mindfulness Meditation
The most researched type for anxiety.
How to do it:
- Sit comfortably
- Close your eyes
- Focus on your breath
- When mind wanders, gently return to breath
- Start with 5 minutes
2. Guided Meditation
Someone talks you through it.
How to do it:
- Use an app (Headspace, Calm)
- Follow along
- No need to guide yourself
3. Body Scan
A systematic scan of sensations.
How to do it:
- Lie down
- Close eyes
- Bring attention to toes
- Slowly move up body
- Notice sensations
- Release tension
4. Loving-Kindness Meditation
Cultivates compassion.
How to do it:
- Think of someone you love
- Silently repeat: "May you be happy, may you be healthy"
- Extend to yourself, acquaintances, difficult people
5. Mantra Meditation
Repeating a phrase.
How to do it:
- Choose a mantra ("peace," "calm")
- Repeat silently
- Focus on the sound
How to Start
1. Start Small
2-5 minutes is enough to start.
2. Same Time, Same Place
Build a routine. Morning is often best.
3. Use Apps
Guided meditation makes it easier.
- Headspace
- Calm
- Insight Timer
- UCLA Mindful
4. Don't Judge
When your mind wanders (it will), gently return. That's the practice.
5. Be Patient
Benefits come with regular practice.
Common Obstacles
"I Can't Stop Thinking"
That's okay. The practice is noticing you were thinking and returning to the breath.
"I Don't Have Time"
2 minutes is enough. It's a practice, not a chore.
"I Feel More Anxious"
Sometimes sitting with yourself brings up difficult feelings. Go slow. Try guided meditation.
How Long to Meditate
Beginners
Start with 2-5 minutes.
Intermediate
Work up to 10-15 minutes.
Advanced
20-30 minutes daily.
When to Meditate
Morning
Sets the tone for the day.
Before Bed
Can help with sleep.
Anytime
When you need to calm down.
FAQ
How long does it take to work?
Some people feel immediate relief. Regular practice (weeks to months) brings lasting benefits.
Can meditation make anxiety worse?
Sometimes. If it does, try guided meditation or stop.
Do I have to meditate every day?
Regular practice helps. But even occasional practice is beneficial.
What's the best type for anxiety?
Mindfulness meditation is most researched. But any type can help.
Can I meditate while anxious?
Yes. Focusing on the present can interrupt anxious spirals.
Conclusion
Meditation is a skill. Like any skill, it takes practice.
Start small. Be patient. And remember: you don't have to stop thinking. You just have to observe your thoughts.
Take a breath. Be here now.
You've got this.
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Related Reading
- What Is Anxiety? - Complete Guide
- What Is Meditation? - Complete Guide
- What Is Anxiety: A Complete Guide
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