Start Small
Begin with just 1-2 minutes of meditation daily. Consistency trumps duration.
“The journey of a thousand miles begins with one step.” – Lao Tzu
Choose Your Anchor
Pick a focus point:
- Breath: Count inhales and exhales
- Body: Scan for physical sensations
- Mantra: Repeat a calming phrase
Embrace the Chaos
Anxious thoughts will arise. That’s okay. Notice them, then gently return to your anchor.
Mindful Mini-Breaks
Incorporate brief moments of mindfulness throughout your day:
- While waiting in line
- Before checking your phone
- During your morning coffee
These micro-meditations build the habit without overwhelming you.
Guided Meditations
Use apps or recordings designed for anxiety. They provide structure and reassurance.
Movement Meditation
If sitting still feels impossible, try:
- Walking meditation
- Tai chi
- Gentle yoga
Motion can ease anxiety while cultivating mindfulness.
Self-Compassion Practice
Anxiety often comes with self-criticism. Counter it with loving-kindness meditation:
- Start with yourself: “May I be calm. May I be safe. May I be at peace.”
- Extend to others: “May you be calm. May you be safe. May you be at peace.”
“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha
Timing Matters
Experiment with different times of day. Some find morning meditation sets a calm tone, while others prefer evening practice to unwind.
Create a Meditation Nook
Designate a quiet space for your practice. Even a corner of a room can become a sanctuary.
Track Your Progress
Keep a simple log of your meditation sessions and anxiety levels. You might be surprised by the gradual improvements.
Meditation for anxiety isn’t about achieving a blank mind. It’s about learning to coexist with your thoughts and feelings, anxiety included.
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