Someone meditating by a river.

Meditation for Anxiety

Anxiety is a common emotion that virtually anyone can experience at some point in their life. Unfortunately, for some people, anxiety can get out of control and impact their overall health. When this happens, it is essential to discover ways that you can manage and cope with the symptoms associated with anxiety, so that you may live a happier and healthier life. There are several treatment options for anxiety, including both medical and alternative. Meditation for anxiety is an alternative option to consider.

Understanding Anxiety

Anxiety can be categorized by a host of symptoms, including worried thoughts, overwhelmed feelings and even physical changes, such as higher blood pressure or increased heart rate. There are normal feelings of anxiety that may occur sporadically. However, when anxiety becomes a recurring theme in your life, then you may have what is known as an anxiety disorder. Your doctor can help identify if you suffer from anxiety that goes outside of the normal range.

What Can Meditation Do for Anxiety?

Fortunately, there are numerous coping strategies for anxiety. Meditation has proven to be one of the most effective tools to help manage anxiety symptoms. To make the most of meditation, you should first take a moment to understand anxiety and how it impacts your brain and body. People who suffer from anxiety can have a difficult time keeping emotions in check, which can lead to increased feelings of agitation and worry.

Meditation has the exact opposite impact on the body and the brain. It actually works to retrain the brain to manage anxious thoughts and behaviors. Meditation does not teach you to forget your anxious thoughts, but instead encourages you to sit with them, ponder them and then appropriately manage them. Learning this valuable technique can help you manage anxiety effectively and can help you avoid certain thoughts taking over your mind.

Tips for Using Meditation

Understanding how meditation works for anxiety is important, but it is also good to know about the different types of meditation, so that you can find a suitable option for you.

Audio Meditation

One of the best introductions into meditation is to start with a few audio recordings. These recordings may include music, stories, or affirmations. There are numerous options to choose from and you will likely be able to find one that is designed specifically for overcoming anxiety.

Read Books

Learning the fundamentals about meditation is key if you want to be successful in using it as an effective tool. There are a variety of resources online and in print that can help you better understand the principles of meditation and where you should start as a beginner.

Meditation Practices

One of the hardest things to accept about meditation is that it is not an overnight success. It will take plenty of practice to properly learn meditation techniques. Not only will you have to learn to accept your anxious thoughts, but you will also have to learn how to set them aside and not let them infringe on your life. Most practices indicate short meditation practices and then build up your skills over time.

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Tips for Keep a Meditation Routine

Now that you know about some of the different types of meditation, here are ways to make it a healthy routine in your life.

Consider a Mentor

Meditation can be a difficult process for people to learn, especially individuals who struggle with anxiety. If you find yourself feeling stressed out and overwhelmed about learning mediation, then you should consider working with a teacher or mentor who can help. Check out your local resources to learn about retreats or classes you may take to help you better understand meditation practices.

Stay Consistent

Even if it takes some time to learn proper meditation techniques, the most helpful thing you can do for yourself is to remain consistent in your practice. Ove time, you will slowly learn how to use meditation in a way that is most helpful to you and reaching your goals.

Don’t Do Too Much

Meditation is not something that you can learn in a single day. Trying to do too much may result in making yourself feel even worse. Take it one step at a time and remember that it often takes people years to truly perfect the methods you are learning. A slow and steady progression is what the focus should be moving forward.

Learning to Let Go

You’ll notice as you move forward with meditation techniques that some of your thoughts and feelings are hard to explain. Keep in mind that this is a normal process that nearly everyone undergoes. The idea here is that each thought has value, but may not need to be held on to in the same way. Even if you start to have feelings you do not understand, rest assured you are still learning to control anxiety, thoughts and feelings, simply by accepting that you have these types of thoughts.


Anxiety is a complicated emotion that can sometimes lead to a variety of mental health issues. Keep in mind, meditation may be a helpful resource, but it may not be the most appropriate resource for your situation. If you suspect that you suffer from anxiety, then it is best to consult your doctor for more information. Your medical provider can provide a diagnosis and help you get on the appropriate treatment plan for your condition. Reach out to your doctor to learn more.