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Meditation for Anxiety Made Easy

Updated on June 24, 2019
Kristie Teer profile image

I am a writer, an author, speaker. I talk about overcoming anxiety and depression, developing a confident mindset, and awakening.

If you are feeling overwhelmed, then you should consider following this meditation practice. Here is the guide to practicing meditation for anxiety.

There are a lot of people in today’s world suffering from anxiety. As a result, we are on the constant lookout for ways to help ease this condition. That’s where meditation comes into play. Meditation for anxiety is not some magical solution that suddenly gets rid of your anxiety. But with practice, it can make a significant difference in your life.

If you are feeling overwhelmed, stressed, or even short-tempered, then you should consider following this meditation practice. Here is the guide to practicing meditation for anxiety.

Start Meditating Today in 9 Easy Steps

  1. Schedule your meditation sessions. Start out at 3 to 5 minutes per day and gradually increase it until you are spending 15 minutes every day in silent meditation.
  2. Make sure that you remove all possible distractions. This is usually just before bed but some people find more peace early in the morning. The time really doesn’t matter as much as location.
  3. Get into a relaxed position. I like to stretch before my meditation sessions because it helps my muscles relax, but you can choose another method if it works best for you.
  4. Sit on the floor with your legs crossed and your back straight. Relax your entire body. This will take practice. Getting comfortable is going to be the most difficult part of meditation because it’s so quiet that you will notice even the slightest discomfort.
  5. Your mind will wonder during your meditation sessions so we will focus on our breathing as a trigger to pull us back into the moment. Allow your mind to relax. Allow thoughts to pass through your mind. Don’t judge them or focus on them. Simply acknowledge their existence. Let them pass without judgment.
  6. Take deep breaths and close your eyes. These breaths are your trigger to use when your mind starts to become too active. If you find yourself getting emotional over a thought or you feel your mind wondering, focus on your breathing. You’ll use this method to pull your mind back into the present moment.
  7. You can allow your mind to wander for roughly 5 seconds, but then move it back into the moment by focusing on your breathing. As you start to meditate on a regular basis, your mind will get distracted less. That’s when you’ll start to use this trigger in real-time scenarios.
  8. Once you are ready to stop meditating, you can slowly open your eyes. Stand up and do a couple of stretches.
  9. Keep practicing! Meditation will take a lot of patience and even then, you’ll never fully master it. As you get better, you’ll be able to carry over this mindset into your everyday life. Just always remember to keep your mind in the present moment. Anytime it starts to wander, you’ll use your trigger to bring yourself back into the moment.

Mindfulness meditation for anxiety is one of the most effective ways to help find peace of mind during the most difficult moments. It begins with private sessions but you’ll quickly learn to move this into real-time situations.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Lynna K Teer

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    • Kristie Teer profile imageAUTHOR

      Lynna K Teer 

      22 months ago from Colorado Springs, CO

      That's great. It took me a long time to learn to be able to breathe correctly and meditate. I enjoy hearing from others who have great results from trying things like meditation. Thank you for sharing your experience and definitely keep it up.

    • denise.w.anderson profile image

      Denise W Anderson 

      22 months ago from Bismarck, North Dakota

      I have found deep breathing to be one of the most effective methods of dealing with my anxiety. At first, I did it at night with progressive muscle relaxation. It helped me to rest better and I felt more refreshed during the day. Now, I do it with stretching exercises in the morning a couple of times a week. When I feel stressed at work, closing my eyes and breathing deeply helps ground me in the present. I find that spending a few moments each day in a state of relaxation before beginning my regular routine is very helpful.

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