Meditation Practices for Anxiety Relief


If you're reading this article, chances are you've experienced anxiety in one form or another. You're not alone. According to the World Health Organization, anxiety disorders are the most common mental disorders worldwide. It's almost as if our modern lives are custom-tailored to produce anxiety, isn't it? But worry not. This article aims to be your guide to finding peace and calm through meditation.

The Science Behind Meditation and Anxiety

Before diving into specific practices, let's talk about the why and how. Science has increasingly begun to back the benefits of meditation for mental health. Studies suggest that regular meditation practice can lead to changes in areas of the brain associated with stress response. It's not a magical cure, but it is a tool—something to add to your mental health toolbox.

Mindfulness Meditation

What It Is: Mindfulness is all about being fully present in the moment. Sounds simple, but our minds have a knack for wandering into past regrets or future worries. How It Helps: By training your mind to focus on the present, you can break the cycle of anxiety. This form of meditation is a cornerstone in Mindfulness-Based Stress Reduction (MBSR), a program developed at the University of Massachusetts Medical School. How to Practise: Find a quiet space, sit comfortably, and focus on your breathing. When your mind wanders, gently bring your focus back to your breath. Start with 5-minute sessions and work your way up.

Transcendental Meditation

What It Is: This technique involves silently repeating a mantra to help you enter a state of deep relaxation. How It Helps: The repetition acts as a form of cognitive anchoring, reducing intrusive thoughts and promoting a state of calm. How to Practise: It's recommended to learn Transcendental Meditation from a certified instructor. However, you can start by choosing a mantra that is meaningful to you and repeating it silently as you sit with your eyes closed.

Loving-Kindness Meditation

What It Is: Also known as Metta, this form of meditation focuses on sending feelings of love and kindness to yourself and others. How It Helps: Anxiety often comes with a side of self-criticism. Loving-Kindness Meditation can help you develop compassion for yourself, mitigating those harsh self-judgments. How to Practise: Close your eyes and imagine sending waves of love and kindness to yourself and others. Start with yourself, then move on to friends, family, and even people you may have conflicts with.

Body Scan Meditation

What It Is: A progressive form of meditation where you focus on different parts of your body, starting from your toes and working your way up. How It Helps: This practice can help you become aware of physical sensations and release tension, which often accompanies anxiety. How to Practise: Lie down in a comfortable position and begin focusing on different parts of your body. As you move your attention, try to identify any areas of tension and consciously relax those muscles.


Anxiety is a complex issue that may require a multifaceted approach for effective management. While meditation is not a substitute for professional medical advice and treatment, it can serve as a powerful complementary practice. If you're new to meditation, start small. A few minutes a day can make a world of difference. Here's to your journey towards a more peaceful mind!


  1. Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
  2. Lutz, A., Slagter, H. A., Dunne, J. D., & Davidson, R. J. (2008). Attention regulation and monitoring in meditation. Trends in cognitive sciences, 12(4), 163-169.
  3. Mayo Clinic. (2021). Mindfulness exercises. Retrieved from Mayo Clinic Website

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