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Advanced Psychology Institute

How to Meditate for Anxiety: Techniques and Tips

woman meditating

Anxiety is a common experience that can affect anyone. To manage this condition, many experts recommend meditation. By allotting yourself a few minutes daily, you can experience notable improvements in your emotional health, focus, and overall quality of life.

This blog explores meditation techniques and tips specifically designed to help reduce anxiety and improve mental well-being. Whether you are a beginner or looking to enhance your meditation practice, these strategies will guide you to calmness and clarity.

Understanding Anxiety and Meditation

Anxiety can manifest as a feeling of unease, worry, or fear, often about future events or situations. It can be accompanied by physical symptoms, such as sweating, increased heart rate, and difficulty breathing. Meditation is a practice in which a person uses a technique—such as mindfulness or focusing on a specific object, thought, or activity—to train attention and awareness on a parti and achieve a mentally clear, emotionally calm, and stable state. Meditation helps reduce the impact of anxious thoughts and feelings.

Benefits of Meditation for Anxiety

Meditation offers numerous benefits for those dealing with anxiety, including:

  • Reduced Stress Levels: Regular meditation practice helps lower cortisol levels, the hormone associated with stress.
  • Improved Emotional Health: Meditation promotes a more positive outlook and emotional stability.
  • Enhanced Self-Awareness: It increases awareness of your thoughts and feelings, helping you understand and manage them better.
  • Better Focus and Concentration: Meditation trains your mind to stay focused, improving your concentration.
  • Improved Sleep: Meditation can help calm the mind, making it easier to fall asleep and stay asleep for longer periods.



men sitting legs crossed
To manage anxiety, experts recommend meditation.

How to Meditate for Anxiety: Step-by-Step Guide

1. Find a Quiet Place

Choose a comfortable and isolated space where you won’t be disturbed. This could be your bedroom, a corner of your room, or even a spot in a park.

2. Get Comfortable

Sit or lie down in a relaxed position. You can sit in a chair with your feet flat on the ground or cross-legged on the floor. If you prefer to lie down, make sure you are in a restful position that you can maintain for your entire meditation, be it as short as 5 minutes, or as long as you feel you need.

woman laying down on the floor in meditation
If you prefer to lie down, make sure you are in a restful position that you can maintain for your entire meditation

3. Set a Timer

Decide how long you want to meditate. If you are a novice, start with 3-5 minutes and slowly increase the time as you become more comfortable with the practice. Set a timer to avoid checking the clock.

4. Focus on Your Breath

Close your eyes and take five deep breaths. Inhale slowly through your nose, hold for a few seconds, and then exhale gradually through your mouth. Concentrate on the technique: try counting up to four as the air enters and leaves your body. This is a simple yet effective way to anchor your attention.

5. Practice Mindfulness

Mindfulness is paying all of your attention to the present moment without judgment. As you breathe, take note of any thoughts, feelings, or sensations that arise. Acknowledge them without getting caught up in them, and gently let go, then bring your focus back to your breath.

6. Use Guided Meditations

Guided meditations are a great way to start if you are new to meditation or need help focusing. They provide step-by-step instructions and can be very calming.

You can find many free guided meditations online:

Recommended Resources:

a man sitting in meditation in a field
Meditation for Anxiety: Focus on Your Breath

7. Try Different Methods

There are many meditation practices you can try to find what works best for you:

  • Mindfulness Meditation: Focus on your breath and the present moment.
  • Body Scan Meditation: Inspect your body from head to toe, noticing any tension or discomfort.
  • Loving-Kindness Meditation: Send positive thoughts and wishes to yourself and others.
  • Visualization Meditation: Imagine a peaceful scene or situation.

8. Incorporate Breathing Exercises

Breathing exercises can be particularly helpful in calming anxiety. Here are a few to try:

  • 4-5-6 Breathing: Inhale for 4 seconds, hold for 5 seconds, and exhale for 6 seconds.
  • Box Breathing: Inhale for 4 seconds, hold the air for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

9. Meditate Before Sleep

If you find it difficult to meditate during the day, try meditating in bed before going to sleep. This can be especially helpful if your state of anxiety is affecting your sleep and dreams. Lie on your back, spread your arms and legs like a snow angel, and close your eyes. Try the Box Breathing technique until you don’t remember to count or simply fall asleep.

10. Be Consistent

Consistency is key to benefiting from meditation. Try to meditate at the same time each day, and make it a regular part of your routine. Even a few minutes a day can make a powerful difference over time.

Tips for a Successful Meditation Practice

  • Start Small: Begin with short sessions and gradually increase the duration.
  • Be Patient: It’s normal for your mind to wander. Gently bring your focus back without judgment.
  • Create a Routine: Meditate at the same time each day to build a habit.
  • Use Technology: Apps and online resources can provide guidance and structure.
  • Join a Group: Consider joining a meditation group for support and accountability.

Remember, you don’t have to deal with anxiety alone. Start your meditation journey today and discover the benefits for yourself. Meditation is a powerful tool for managing anxiety and promoting mental well-being. By incorporating mindfulness and other meditation techniques into your daily routine, you can experience significant improvements in your emotional health, focus, and overall quality of life.

Further Reading and Resources:

By following these steps and tips, you can begin to harness the power of meditation to reduce anxiety and improve your mental well-being.


If you feel you need more personalized guidance and support, don’t hesitate to reach out. At the Advanced Therapy Institute, our skilled therapists are here to help you on your journey to mental well-being. Contact us today to book an appointment and take the first step towards a calmer, more balanced life.

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