meditaion to reduce anxiety

How Meditation Can Ease Anxiety – Beginner’s Guide

Anxiety has many adverse effects on our body and mind. Almost everyone today suffers from some kind of anxiety. The causes differ from person to person. It could be personal or work-related. If not dealt with in time, anxiety can increase the risk of severe health complications such as heart disease, disorders of the central nervous system digestive system, immune system, and, respiratory system.

Can meditation reduce anxiety? Meditation helps us to reduce anxiety and depression. The science behind how meditation works to cope up with anxiety is relatively simple. Once you have identified the cause of your anxiety, meditation helps you to connect to your inner self and familiarize oneself with anxiety-inducing emotions and thoughts. It makes you learn how to accept the current situation, work on it, and let it go. This relieves you from stress from jobs, relationships, and undesired conditions.

Meditation Steps to reduce Anxiety and Sleep Disorders


How often should you meditate for anxiety? Well, Start small! You do not have to for spiritual consciousness at the start itself. Five minutes. That is all you have to commit in the beginning.

Most of the people who religiously practice mediation find 15 minutes of dedicated meditation to be optimal but 5 minutes works great too. Especially in the beginning.

Get rid of Distractions:

    Choose the best time when you are least expected to get distracted. Most gurus prefer just before dawn. There is a reason for it. Night owls and early risers have a different brain. Yes. You heard it right.

    Night owls have less ‘White Matter,’ a fatty tissue in their brain. This fatty tissue in the brain facilitates communication throughout the nerve cells. Lesser white matter is linked to depression, anxiety, and disruptions of normal cognitive functions.

Make Yourself Comfortable and Relaxed:

    Do a few stretching exercises and loosen up your body to relax. Find a quiet location and sit in a relaxing position. You can choose to sit on the floor, or upon the bed, or any position you are comfortable with as long as your body posture is upright.

    You can also create a meditation room in your home for more concentration and focus. If you want to know how to make your private meditation room, check out this article.

Focus your mind and the thoughts that flow in:

    When you start meditating be prepared for your mind to drift off to unwanted thoughts. This is normal. There is nothing to panic about. The key to meditation is keeping your mind focused on the present moment. Not in the past or the future.

    Stay still. Close your eyes and take a few cleansing breathes by inhaling through your nose and slowly exhaling out your mouth. Continue breathing slowly and gently close your lips.

Stop Meditating:

    Once you have assigned a certain amount of time for meditation. Stick to the schedule. Stop the meditation when the time is up. This trains your mind accordingly, and, does not add more stress and anxiety.

    The primary purpose of this activity is to remove anxiety and sleep disorders. It takes a few days for your body and mind to adapt to meditation. If your mind wanders just let it go and start over again.

Create a better place to clean your mind

A meditation room at your home is one of the best ways to meditate and relieve stress. You can add a few items in your room to aid meditation such as salt lamps, indoor plants, yoga mats, and meditation cushions. You can check out the whole list of items here, which can aid you with your mediation and decorate your meditation room.

If you want to understand more about meditation types, here is the full list of meditation types for you!

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