Published on March 1, 2019

Meditation for Anxiety (The Ultimate Guide to Calm Your Mind)

Meditation for Anxiety (The Ultimate Guide to Calm Your Mind)

Our everyday life can sometimes become overwhelming and even stressful. Some would say that this is an understatement given their current situation. Well, it does not have to be this way.

People will often just accept various circumstances because they believe them to be normal and a natural part of everyday life. There is some truth to that, at least to a certain extent.

However, these events must not be permitted to have the power to always dictate our internal nature. They are often caused by external manifestations and to us, they must remain external.

Through meditation, your mind will be able to overcome external influences and attain serenity, at least to a certain level.

In order to get the full benefits of meditation, one would have to be a dedicated practitioner for many years. Still, even as a beginner a positive internal change after each meditation will be noticeable. There is no doubt about that.

What Is Meditation for Anxiety and How Does It Work?

Meditation is a state of balance, of equilibrium, caused by slowing down the breath and by focusing your attention to internal activities. If you study this topic in depth, you will find that various cultures around the world have used and still use meditation.

There are all kinds of techniques of meditation and depending on their complexity, some of them require a certain familiarity with that particular tradition in order to be properly understood and practiced correctly. In this case though, you do not need to study anything else other than the instructions provided in this article.

If you do find that meditation is something exciting and you want to take it to the next level, then you can search for books specifically about meditation.

One of the most important aspects when it comes to succeeding with meditation and getting the most benefits out of it, is to do it on a daily basis. Even if it’s only for 10 or 15 minutes each day, either in the morning or at night, it’s quite important to make it a daily habit.

Once it becomes an integral part of your daily routine, then you will really see how much of a difference it can make in your life. In the book The Power of Habit”, Charles Duhigg expresses just how important our habits are when it comes to reaching success in whatever we desire to accomplish.

But any habit is built slowly over time. Begin with just 5 minutes a day and after a week or so move to 10 minutes a day for a few weeks and then finally attain your goal of 15 minutes each day. At some point, you might even decide to go beyond 15 minutes a day and that is fine.


If you skip a day without meditating, don’t be too hard on yourself. Always maintain a positive attitude that you can do it, that you deserve the best and that ultimately you will reach your goals.

Why Use Meditation to Calm Anxiety

The most important advantage of meditation is that it’s free. There’s nothing that you need to buy in order to meditate. You already have everything you need for a successful meditation session. It also does not require a great deal of skill.

After a few attempts, you will get the idea as long as you are prepared to invest the time and follow the instructions.

Another advantage is that meditation can be performed at home and at any time. You do not have to make any appointments at a certain time and you do not have to travel anywhere.

Meditation has been used by various cultures in the past to generate a lot more than positive result in dealing with anxiety. This is a proven method by which you can literally turn your life around, but do not expect someone to sell you on this idea.

The real truth is that you will have to work for it if you want to take it that far. Nothing great ever comes easy.

Prepare yourself for an in depth study of various traditions and their methods before anything of real impact will be found. One of these powerful methods will be shared here, but make no mistake about it. This is just the tip of the iceberg!

A Short Disclaimer

Before getting to the actual techniques, keep in mind that nobody can guarantee that these meditation methods or others will work in your given situation. The best course of action is still to consult a professional.

Any advice given here is not meant to replace professional guidance. This is not to say that meditation does not work, but depending on your particular situation, you might require more.

Always be reasonable with your expectations especially when it comes to unconventional methods.

The Deeper Side of Meditation

Meditation can also be applied as an internal method of investigation. There is always a cause for anxiety. It does not just happen randomly.


And if you truly want to conquer your fears and live a happy life, then you must be in control of your internal states. Find the source of the problem and reduce its meaning.

At the end of the day, there is no simple solution, no instant transformation. You have to face your fears. That is how you will become stronger in your life, even if you fail and you are in pain.

Depending on the situation, it might require a lot more and an internal investigation and some other meditations on the side. Working with a professional is something that must be taken under consideration. You have to be realistic when you analyze your position.

Still, if you are confident that in your particular case is not that serious, then meditation sessions can be introduced. Once you begin, pay attention to the changes that meditation brings into your life. Writing down what you observe.

All in all, keep in mind that awareness is everything. The lack of awareness is the cause and root of all our problems. Bring awareness into everything that you do and you will notice a huge difference in terms of quality. This by itself is one of the biggest secrets of proper meditation.

In time, you will become more mindful of everything that is happening into your life. This is very important because we usually make mistakes when we are distracted instead of being focused.

Therefore, true meditation is not just about feeling relaxed to be able to let go of everything and experience internal peace, but it also increases our awareness and focus once we come back to our everyday life.

Depending on the techniques used, meditation can have many more benefits, but those will be left up to you to explore, if you ever decide to take things to the next level.

Things to Consider Before the Meditation

1. Find a quiet place to meditate.

It goes without saying that meditation requires a certain element of relaxation which cannot be achieved in a noisy environment. You can also use ear plugs to cancel most of the noise if a quiet place cannot be found.

You can as well meditate outside in nature, but it is probably for the best to do it inside the comfort of your own home.

Also, make sure to turn off the TV, the computer, the phone, etc. It’s very important that you are not disturbed by a sudden noise while being deeply focused in meditation.


2. The posture for meditation can make the difference between having a good session and a disappointing one.

Here you have various options, from sitting a in chair with your back straight, to sitting in a yogic asana or even laying down on your back, but keep in mind not to fall asleep.

If you do fall asleep, it might be difficult to meditate in that posture again, because the tendency to fall asleep will show up easier the next time you meditate in the same manner.

Whatever your choice for posture, make sure that you can relax in it.

3. Wear something relaxing which does not tense the body.

Make sure that the clothing does not make you feel too warm or too cold during the meditation session. Such changes in temperature will most likely distract you from the internal state of relaxation.

Sometimes the clothing can make a big difference. Now, do not overthink this, just keep in mind the basics.

4. When it comes to food and water, always meditate a few hours after a meal and keep a glass of water nearby.

It is very important that you maintain your body hydrated while in meditation. Being thirsty during the session will cause discomfort and possibly become a source of distraction.

The key aspect is to have all our basic needs met before we begin the meditation. The internal state does not have to be ideal, but you do have to remove as many distractions as possible.

How to Start Using Meditation to Calm Anxiety

Take the posture that you are most comfortable in and begin by slowly breathing in through the nose and out through the mouth. Keep on doing that for a while until you feel quite relaxed.

Being relaxed in a meditation is a very important aspect if you want to succeed in attaining deeper states of consciousness. In this particular case, we want to go as deep as possible into the void, the mental void where nothing exists, not even thoughts.

There are no worries there, no deadlines, no feelings, no time, no space and no experiences except a continual state of being. You just are. You exist.

After that, continue to pay attention to your breath, but breathe only through the nose now. The true mental freedom and the real appreciation of meditation will come when you will realize that empty gap between breaths and especially between your thoughts. That is the true internal peace, that pure emptiness.


When you’re able to maintain that state, your body will be filled with energy and the meditation will become almost effortless. You should aim to reach this internal state very time you meditate.

It is essential not to become frustrated or upset because you are unable to let go at first and thoughts keep coming up. The proper conduct is to acknowledge the situation and continue forward with the meditation. Little by little, you will be making progress as long as you keep going and maintain a calm attitude.

Repeating this technique enough times will reduce the mental chat. Trust me on that. You just have to practice this method again and again over a period of a few days or weeks, and you will improve.

For me, it took months of daily practice in order to see and feel the real benefits of this practice. So do not become easily discouraged by what seems to be a lack of success.

With every new session, you will be making serious progress, even though you do not realize it.

There is a general rule in business known as the 90-day rule. Whatever you do today, you will see the benefits in 90 days from now. Invest at least that much into this meditation before deciding that it does not work.

Summing It Up

So does this mean that if you meditate daily, your anxiety will be gone? Probably not, but there is a chance that your condition will improve significantly.

However, it will certainly not happen as fast as you would like. If it is not gone or at the very least decreased in intensity after months of meditation, why is that? Well, you have to ask yourself what the root of this problem really is, because one single meditation technique cannot deal with every possible scenario.

The last aspect that needs to be mentioned is that certain individuals seem to enjoy their anxiety and depression. Alright maybe enjoy is too much, but they certainly seem to like their powerless state. After recognizing their current conditions and limitations, they prefer to take a passive state and simply accept their circumstances. This is the wrong attitude to have!

If you really want to make progress, then be prepared to learn and to apply what you have learned.

In truth, you do have the power to overcome any adversity.

I wish you all the best in your meditations!

More Resources About Meditation & Mindfulness

Featured photo credit: Cristian Newman via

More by this author

Bogdan C.

I've been trying to combine the classical martial arts with internal development and the more esoteric aspects of generating internal energy.

Meditation for Anxiety (The Ultimate Guide to Calm Your Mind) The Benefits of Daily Meditation While on Vacation

Trending in Mental Strength

1 How to Make Changes in Life To Be The Best Version of You 2 How to Make Positive Changes Now (And Start Living a Fulfilling Life) 3 50+ Best Motivational Quotes To Overcome Life’s Challenges 4 10 Simple Strategies to Make Your Life Better Starting Today 5 13 Simple Habits to Cultivate Self-Compassion

Read Next


Last Updated on July 18, 2019

What Makes People Happy? 20 Secrets of “Always Happy” People

What Makes People Happy? 20 Secrets of “Always Happy” People

Some people just seem to float through life with a relentless sense of happiness – through the toughest of times, they’re unfazed and aloof, stopping to smell the roses and drinking out of a glass half full.

They may not have much to be happy about, but the simplicity behind that fact itself may make them happy.

It’s all a matter of perspective, conscious effort and self-awareness. Listed below are a number of reasons why some people are always happy.

1. They Manage Their Expectations

They’re not crushed when they don’t get what they want – or misled into expecting to get the most out of every situation. They approach every situation pragmatically, hoping for the best but being prepared for the worst.

2. They Don’t Set Unrealistic Standards

Similar to the last point, they don’t live their lives in a constant pursuit towards impossible visions of perfection, only to always find themselves falling short of what they want.

3. They Don’t Take Anything for Granted

Happiness rests with feeling fulfilled – those who fail to stop and appreciate what they have every now and again will never experience true fulfillment.


4. They’re Not Materialistic

There are arguing viewpoints on whether or not money can really buy happiness; if it can, then we know from experience that we can never be satisfied because there will always be something newer or better that we want. Who has ever had enough money?

5. They Don’t Dwell

They don’t sweat the small things or waste time worrying about things that don’t really matter at the end of the day. They don’t let negative thoughts latch onto them and drain them or distract them. Life’s too short to worry.

6. They Care About Themselves First

They’re independent, care for themselves and understand that they must put their needs first in order to accommodate the needs of others.

They indulge, aim to get what they want, make time for themselves and are extremely self-reliant.

7. They Enjoy the Little Things

They stop to smell the roses. They’re accustomed to find serenity when it’s available, to welcome entertainment or a stimulating discussion with a stranger when it crosses their path. They don’t overlook the small things in life that can be just as important.

8. They Can Adapt

They’re not afraid of change and they work to make the most out of new circumstances, good or bad. They thrive under pressure, are not overwhelmed easily and always embrace a change of pace.


9. They Experiment

They try new things, experience new flavors and never shy away from something they have yet to experience. They never order twice from the same menu.

10. They Take Their Time

They don’t unnecessarily rush through life. They work on their own schedule to the extent that they can and maneuver through life at their own relaxing pace.

11. They Employ Different Perspectives

They’re not stuck in one perspective; a loss can result in a new opportunity, hitting rock bottom can mean that there’s no where to go but up.

12. They Seek to Learn

Their constant pursuit of knowledge keeps them inspired and interested in life. They cherish information and are on a life-long quest to learn as much as they can.

13. They Always Have a Plan

They don’t find themselves drifting without purpose. When something doesn’t go as planned, they have a plan for every letter in the alphabet to fall back on.

14. They Give Respect to Get It

They are respectful and, in turn, are seen as respectable; the respect they exude earns them the respect they deserve.


15. They Consider Every Opportunity

They always have their eyes open for a new road, a new avenue worth exploring. They know how to recognize opportune moments and pounce on them to make the most of every situation. Success is inevitable for them.

16. They Always Seek to Improve

Perpetual self-improvement is the key towards their ongoing thirst for success. Whatever it is they do, they take pride in getting better and better, from social interactions to mundane tasks. Their pursuit at being the best eventually materializes.

17. They Don’t Take Life Too Seriously

They’re not ones to get offended easily over-analyze or complicate matters. They laugh at their own faults and misfortunes.

18. They Live in the Moment

They don’t live for tomorrow or dwell on what may have happened yesterday. Every day is a new opportunity, a new chapter. They live in the now, and in doing so, get the most out of every moment.

You can learn how to do so too: How to Live in the Moment and Stop Worrying About the Past or Future

19. They Say Yes

Much more often than they say no. They don’t have to be badgered to go out, don’t shy away from new opportunities or anything that may seem inconvenient.


20. They’re Self-Aware

Most important, they’re wholly aware of themselves. They self-reflect and are conscious of their states of mind. If somethings bothering them, they fix it.

We’re all susceptible to feeling down every now and again, but we are all equipped with the necessary solutions that just have to be discovered.

Lack of confidence, inability to feel fulfilled, and susceptibility to stress are all matters that can be controlled through the way we handle our lives and perceive our circumstances.

Learn about How Self-Reflection Gives You a Happier and More Successful Life.

Final Thoughts

The main philosophy employed by the happiest includes the idea that life’s simply too short: life’s too short to let things get you down, to take things for granted, to pursue absolute and unrealistic perfection.

For some, employing these characteristics is a second nature – they do it without knowing. For others, a conscious effort must be put forth every now and again. Self-Awareness is key.

More About Happiness

Featured photo credit: Charles Postiaux via

Read Next