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June 2nd, 2019 Comments

The Essential Beginner's Guide to Meditation for Anxiety Relief

Meditation has been practiced for thousands of years and was originally done to give the person a deeper understanding of mystical and sacred forces at work in their lives. These days it's a practice you can use to help with relaxation and stress relief.

Unfortunately for us, our brains are hard-wired to feed off of negativity. The fear center in our brain, the amygdala, loves to be stimulated by doom and gloom. The more we give it, the bigger the amygdala gets, increasing the amount of stress and anxiety we feel.

Many use meditation as a way to focus their attention and remove the other thoughts that can cause chaos and stress in their mind which will help improve emotional health and lead to greater physical health. They may not realize though that regular meditation will help decrease the size of the amygdala area in your brain, lessening the effects it has on your mood and increasing your ability to be relaxed and happy.

Are you ready to try meditation for anxiety relief? You'll love this essential beginner's guide to peaceful meditation.

Different Types of Meditation

Let's take a look at some of the different types of meditation options there are for you.

Guided Meditation

This form of meditation will lead you through a tour of your senses. It's usually led by a guide or teacher who will walk you through the process of using each one of your senses to focus on an image or place that you find relaxing.

This is a great introduction to meditation because you will learn how to focus your thoughts on yourself while in the moment and get away from worrying about things in the past or future.

Try and practice while in a comfortable position, whether it's laying down, sitting or standing up so that you will not be distracted by bodily discomfort. Keeping good posture is also a good idea so you do not ache at the end of your session.

Mantra Meditation

In mantra meditation, you pick a phrase or sound to focus on and repeat it often. This will give you something to focus on and block out any thoughts that may be distracting or negative.

By focusing your mind on the mantra, you will free it from the outside sources causing stress and anxiety. This is the most important, and often times trickiest aspect of practicing meditation. Without mastering focus, you will not get the full benefits of meditation.

When you are first starting out, pick a quiet place to practice your meditation. You will want to find somewhere that is distraction free, turn off your cell phone and tv so that you can give yourself the best chance of getting into a calm and relaxed zone.


Yoga is a great way to meditate and engage your body. By practicing yoga, you do a series of stretches and postures, as well as learn how to control your body. As you perform each movement you will focus on keeping your balance and concentrating on your breathing.

These movements get you to focus on your body and concentrate on the moment, tuning out things that may be creating anxiety and focus on the movements.

Everyday Meditation for Anxiety Relief

In your day to day routine, you may not be able to set aside time to practice some of the meditation techniques we just discussed. You may be at work, school or on the road when anxiety hits and need a solution right then. Here are some everyday tips for helping alleviate anxiety.

Deep Calming Breaths

Take a moment to draw in deep breaths, using your diaphragm muscles to fill all of the space in your lungs. As you are doing this, focus all of your attention on these breaths.

Inhale and exhale slowly through your nostrils, relax the muscles in your neck, shoulders and upper back while thinking calming thoughts. If you start to notice your thoughts wandering off, bring them back to focus on your breathing.

This is an easy method of meditation for anxiety because breathing is a natural effort and the increased amount of oxygen in your bloodstream will help you feel calmer.

Go Out for a Walk

Sometimes when things get overwhelming, the best thing you can do is stop what you are doing and get a breath of fresh air. Take enough time to go for a walk around the block for at least 10 minutes or more.

While outside, focus on the sun on your face, the breeze, and the smells of the outdoors. Think about taking each step and zone into the walk itself. Let the negative emotions and thoughts go while taking deep calming breaths.

Get Creative

When you do something creative, you will focus on that activity instead of the stressors in your life. Painting, reading, writing, sewing, are all great examples of things to set your mind to and give your brain a time out from other worries.

Start Meditating Today

There is no better time than the present to try meditating for anxiety relief. The key to success is to be committed and have patience. Start today by taking the time to figure out which method will work for you, find a quiet space and give it a try.

You will feel better after the session, but it isn't going to be an instant fix. Meditation isn't a cure-all for anxiety and stress, but it gives you the chance to slow your mind down and deal with the reasons why you might be feeling overwhelmed.

For best results, try and set some time aside each day to practice whether it's a guided meditation, yoga, or a walk outside.

The idea is to just focus your attention elsewhere then the thoughts running through your head. Eventually, you will be able to strengthen the ability to focus on the present and not worry about things that might happen in the future, lessening your stress and anxiety.

If you'd like more advice on how to alleviate stress and anxiety, please visit our website.

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