8 meditations to try when you’re feeling anxious

Meditation is an excellent tool for managing anxiety. It helps calm the mind, reduces stress, and promotes relaxation and mindfulness.

If you suffer from anxiety, incorporating meditation into your daily routine can help alleviate symptoms and promote overall well-being.

To further support us and to make meditation as easy as possible, we choose to use the website and app Open. It is the most beautiful app (aesthetic af) and includes meditation, breathwork, yoga, stretching and more. Receive 30 days for free with Open using our code HOMEBODY30.

Now let’s dive in to the 8 meditations to try when you’re feeling anxious:

Breath Meditation for Anxiety Relief

Breath meditation is a simple yet effective technique that involves focusing on your breath. Sit or lie down in a comfortable position and close your eyes. Take a deep breath in through your nose and exhale slowly through your mouth. Continue to breathe deeply and focus on the sensation of your breath moving in and out of your body. If your mind wanders, gently bring your attention back to your breath. This meditation technique can help calm your mind, reduce stress, and promote relaxation.

Body Scan Meditation for Anxiety

Body scan meditation involves focusing your attention on different parts of your body and noticing any sensations you feel in each area. Lie down in a comfortable position and close your eyes. Starting at your toes, bring your attention to each part of your body, noticing any tension or discomfort. As you notice each sensation, allow yourself to release any tension or discomfort and relax that part of your body. This meditation technique can help alleviate tension and discomfort, promoting relaxation and reducing stress.

Loving-Kindness Meditation for Anxiety Relief

Loving-kindness meditation involves cultivating feelings of love and kindness towards yourself and others. Sit in a comfortable position and close your eyes. Visualize yourself surrounded by loving energy and repeat the phrase "May I be happy, may I be healthy, may I be at peace." Next, visualize someone you love and repeat the phrase "May you be happy, may you be healthy, may you be at peace." Finally, visualize someone you have difficulty with and repeat the phrase "May you be happy, may you be healthy, may you be at peace." This self-care meditation technique can promote self-compassion and empathy, reducing stress and anxiety.

Visualisation Meditation for Anxiety Relief

Visualisation meditation involves creating a mental image of a peaceful, calming scene. Sit in a comfortable position and close your eyes. Visualize yourself in a peaceful, relaxing environment, such as a beach or a forest. Imagine the sights, sounds, and smells of this environment and allow yourself to feel calm and relaxed. This meditation technique can help alleviate symptoms by promoting relaxation and reducing stress.

Sound Meditation for Anxiety

Sound meditation involves focusing your attention on a specific sound, such as a mantra or a singing bowl. Sit in a comfortable position and close your eyes. Focus your attention on the sound and allow your mind to become still. This meditation technique can promote relaxation and mindfulness, reducing anxiety symptoms.

Walking Meditation for Anxiety Relief

Walking meditation involves walking mindfully, focusing your attention on each step and the sensations in your body. Find a quiet place to walk, preferably in nature. Take slow, deliberate steps and notice the sensations in your feet as they touch the ground. If your mind wanders, gently bring your attention back to your steps. This meditation technique can promote mindfulness and reduce stress and anxiety.

Gratitude Meditation for Anxiety Relief

Gratitude meditation involves focusing on feelings of gratitude and appreciation. Sit in a comfortable position and close your eyes. Think of something you're grateful for and focus on that feeling of gratitude. Allow that feeling to expand and fill your body. This meditation technique can promote positivity and reduce stress and anxiety symptoms.

Body Movement Meditation for Anxiety Relief

Body movement meditation involves incorporating movement into your meditation practice. Find a quiet space to move your body in a way that feels good to you, such as stretching or yoga. As you move, focus your attention on the sensations in your body and the movements you're making. If your mind wanders, gently bring your attention back to your body and movements. This meditation technique can promote mindfulness and reduce stress and anxiety symptoms.

Incorporating meditation into your daily routine can help alleviate symptoms of anxiety and promote overall well-being. These meditation techniques are simple yet effective and can be practiced anywhere, anytime. Experiment with different techniques and find what works best for you. With consistent practice, meditation can become a powerful tool for managing anxiety and promoting a calm and peaceful state of mind.

Remember to be patient with yourself as you start your meditation practice. It may take time to find the right technique and establish a consistent practice. Don't be discouraged if your mind wanders during meditation – this is a natural part of the process. Gently bring your attention back to your breath or chosen meditation technique and continue practicing.

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