In this blog we look at how we can use meditation for anxiety and other related sensations. Let’s begin with that word, ‘sensation’. A sensation is essentially a feeling that appears as a result of something else and we feel anxiety. It is often thoughts that lead to the feeling, but not always.

Feeling anxious is a natural and protective adaptation. We get a jolt of anxiety when there is danger that we should be reacting to; however in our modern lives we are often subjected to severe or extended periods of anxiety that we cannot quickly resolve by getting ourselves out of danger. Either because the danger is real but is ongoing and is being communicated to us constantly wherever we look. Sometimes this communicated danger is not a danger to us but to others who are removed from us by distance. However, the response is the same in our system and we cannot resolve the danger. Lastly, the anxiety response is often triggered by our own thoughts about the past and the future and again, there is no way for us to get out of that ‘danger’, unless we learn to control our thoughts. We call this mindfulness. In fact, in the two previous examples, it is still mindfulness that can assist with anxiety, as we can recognise the sensation, conclude that we cannot do anything to remove the ‘danger’ or that we are not in imminent danger that requires a response and we can choose thoughts and actions that are in line with present moment safety. Once we are aware of our present moment safety, the anxious feelings subside.

Meditation can assist us with anxiety by developing our mindfulness. Think of mindfulness as your active meditation, meditation as you get on with the rest of your day. The easiest way to get good at mindfulness is to develop a meditation practice, when this is the only thing you are focusing on. Particular styles of meditation may be even more helpful as we focus on bringing our awareness into the body and away from the mind. In the body, anxiety is just a feeling like any other feeling and we can gently allow that feeling to subside and be replaced with more calming feelings. One of the most important parts of any meditation and especially in meditation for anxiety, is the breath. When we breathe fully and diaphragmatically we are signalling to our system that we are safe. This type of breathing reduces the production of the stress hormones cortisol and adrenaline, helping us to feel calmer. Extensive peer reviewed scientific studies show that meditation increases the production of the chemicals serotonin, endorphins, dopamine and oxytocin, as well as DHEA and melatonin. These chemicals help us to feel safe, relaxed, happy, content and secure, as well as supporting rest and repair and our immune system. When we are happy, rested and physically well, it is easier to deal with stress and anxiety.

10 Minute Meditation for Anxiety

A 10 minute meditation for anxiety is an easy way to quickly restore calm to your system. If you are feeling anxious, why not take ten minutes and listen to this meditation for anxiety and panic attacks. All you need to do is find a quiet place to sit or recline.

Guided meditation quiet mind for anxiety and negative thoughts

Sleep Meditation for Anxiety

Many of us suffer with anxious thoughts when we lie down to sleep, this is primarily because this is the moment in your day when there is nothing to occupy your mind. Meditation for sleep and anxiety can work wonders for tired anxious minds. By utilising meditation and mindfulness techniques we can quiet the anxious thoughts and give space for sleep to come. A regular meditation practice helps with sleep problems as it increases our production of melatonin, melatonin is the chemical that helps us achieve deep restful sleep. Our natural melatonin is far more powerful than supplements.

Next time anxious thoughts are keeping you awake, try this guided meditation for anxiety and sleep:

Find a comfortable sleeping position, make yourself really cosy, enjoy the feeling of cosiness and take a moment to notice just how good it feels.

Take a deep breath in through your nose and slowly release it through your nose, see if you can let the breath continue to escape for a little longer than you would normally, really search for that emptiness at the bottom of your breath. Repeat this breath, create little pauses when you are full of breath and when you are empty of breath, there’s absolutely no need to rush.

Take as many rounds of this slow, complete breath as you wish and then allow your breath to settle into a natural rhythm.

Now take your awareness to your body, begin to notice how this gentle easy breath moves your body. Your chest and stomach rise and fall gently with the breath. Feel the connection to breath. Take your awareness to your toes and scrunch them tight and let them go, flex your feet and relax. Tighten your calves and release them. Flex your thigh muscles, hold and release. Work up your entire body tightening and releasing every muscle you have. Screw up your face and relax. When you reach the top, tighten all of your muscles, hold and release.

In the stillness that follows, allow your breath to be easy, scan your body slowly and inquisitively for anything that still feels tight and allow the breath to travel to those places until you are entirely relaxed.

Take as much time as you need scanning your body, travel in a swirling pattern or up and down, in waves, whatever feels good to you.

Anytime thoughts begin to arise, find your breath, feel it moving your body, feel the supporting comfort beneath you, breathe in and breathe out.

Let us know if you’d like this as an audio guided sleep meditation for anxiety. You can also try listening to meditation music for sleep and anxiety and you’ll find an option that will work for you on YouTube, Spotify, Apple Music or wherever else you get music from!

5 minute guided meditation for anxiety script

Morning Meditation for Anxiety

It’s a little known fact that we are wired to wake up in the morning with a jolt of anxiety. It’s that protective instinct kicking in to be ready to face any danger; this is especially true if we are woken by an alarm. You’ve been woken by. an. alarm… let those words sink in for a moment and then give yourself a break for that anxious jolt. There’s nothing wrong with you, your system is in perfect working order.

A great mindful practice for that morning anxiety is straight away thinking or saying out loud “today I get to…” and then list all the things you get to do.

“Today I get to go for a run, today I get to eat fruit for breakfast, today I get to work from home and enjoy my family, today I get to feel good when I complete some important tasks…”

The wording in this exercise is very important and should never be replaced with “today I have to…” which will nourish anxious thoughts and anxious feelings. It’s a great way to find gratitude in the activities you don’t usually feel grateful for and will remind you of the reasons you started to include some activities in your schedule - because you wanted to.

The next thing to do is begin a morning meditation practice, if possible try getting straight out of bed and into your meditation posture for 10 - 20 minutes of meditation. The benefits will be worth it. When you make meditation your first priority, you succeed in a task at the start of the day which motivates you for the rest of the day. You are also lifting your system with those good feeling chemicals, making mornings feel good and you are telling your inner child that yourself, your health, your wellness, is the most important thing in the world. Love to self first is a transformative practice.

Tip: see how long you can wait before you check your phone. At the very least, meditate first.

Meditation Music Relaxation Music for Anxiety

Music is a great way to help diminish anxiety. Our systems react to the vibrational frequency of sound and this helps to restore us to balance and calm. It is a great way of placing the mind somewhere else and leaving those anxious thoughts behind. Just like we try to make ourselves busy to cover up our anxious thoughts, or drink or shop or gamble… music works well as a non destructive distraction that increases the chemicals that make us feel good.

YouTube meditation music for anxiety and float away to calm.

Tip: You can listen to relaxing music in the car to help with busy commutes, driving anxiety or when you are travelling somewhere that makes you anxious, but make sure you choose something that doesn’t make you sleepy.

5 Minute Meditation for Anxiety

If you’re feeling anxious and you only have 5 minutes, try our 5 minute guided meditation for anxiety, this guided meditation for anxiety and panic can quickly restore your sense of peace.

Tip: breathe deep. Remember, breathing fully and diaphragmatically naturally reduces anxious feelings and helps us to calm down.

Meditation for anxiety attack

Grounding Meditation for Anxiety

A great way to relieve anxiety is through a grounding meditation for anxiety. Read this short meditation script for anxiety which focuses on grounding:

Take a moment to find somewhere you can come to stillness and take a deep breath. Continue to breathe deeply and feel your system begin to calm.

Take your focus to your feet and to any other part of your body that is connected to the earth. Explore the sensations where your body connects to the ground.

Notice whether you feel like the weight of your body is pushing you into the earth or whether the earth is pulling you down, deeply towards it.

Feel supported.

Visualise a golden rope of light travelling down through the earth from your body. See it travelling through the ground, past rocks and roots and stone until it reaches the very centre of the earth.

Feel the energy of the earth’s core rising up to nourish you. Feel your power. Remember you are a part of this universe, connected at all times and always supported.

Guideed meditation for anxiety and depression 10 minutes

15 Minute Meditation for Anxiety

Listen to our 15 minute guided meditation for anxiety and use it whenever you need to find a place of calm.

Meditation for Pregnancy Anxiety

Any meditation is great meditation for pregnancy anxiety and pregnancy in general. However, if you would like something specifically designed for pregnancy and labour you will love Calm Birth and their meditation method.

Here at Mettitation we teach the Calm Birth Method to pregnant people and the results are phenomenal. If you would like to find out more about Calm Birth contact us today. Classes are available in person and virtually.

Best Meditation Books for Anxiety

There are thousands and thousands of amazing books about meditation that will help you with anxiety. All meditation techniques can assist with anxious thought and anxiety for the varied reasons we have already mentioned, and we feel it’s more important to find a method of meditation that works well for you. For books specifically about meditation for anxiety, we recommend:

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

The Miracle Of Mindfulness : The Classic Guide to Meditation by the World's Most Revered Master by Thich Nhat Hanh

Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday by Matthew Sockolov

Guided meditation for anxiety and depression 10 minutes

Meditation Quotes for Anxiety

The Honest Guys meditation for stress and anxiety

Meditation Podcasts for Anxiety

We love this resource by Sara Lindberg

More FREE guided meditations for anxiety!

20 minute meditation for anxiety

YouTube Guided Meditation for anxiety and depression

3 minute meditation for anxiety

Short guided meditation for anxiety and sleep

How can meditation help with anxiety?

Meditation is an effective way to help with anxiety. Mindful practices and meditation helps to:

create a physiological environment that promotes a sense of wellbeing
develop your ‘mindful muscle’ so you can stop anxious thought in it tracks whenever you need to
reconnect you to your body and to your breath, helping you to move through anxious sensation without getting stuck
tell your inner child that you are worthy of assistance, support and love

What can meditation be helpful for?

Meditation for Social Anxiety
Guided Meditation for Depression Anxiety
Meditation for health anxiety
Guided meditation for sleep and anxiety
Meditation for teenage anxiety
Bedtime meditation for anxiety & nighttime meditation for anxiety
Meditation for test anxiety
Meditation for relationship anxiety
Meditation for anxiety attacks
Guided meditation for grief and anxiety
Meditation for performance anxiety
Guided meditation for anxiety attack
Meditation for driving anxiety

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Try these other great resources:

Deepak Chopra Meditation for Anxiety

Jason Stephenson guided meditation for anxiety & Guided meditation for anxiety and sleep Jason Stephenson

Transcendental meditation for anxiety

Kundalini meditation for anxiety

Listen to the honest guys guided meditation for anxiety and stress

Christian meditation for sleep and anxiety

Thanks to my sources:

100+ Anxiety Quotes to Help You Feel Calmer by Rachel Sharpe

The 21 Best Meditation Podcasts to Listen to Right Now by Sara Clark

Meditation for Anxiety Blog with FREE 10 Minute Meditation for Anxiety, 15 Minute Meditation for Anxiety & 5 Minute Meditation for Anxiety