Meditation for Anxiety: The 5 Best Meditation Techniques for Beginners

Can meditation cure anxiety? Based on personal experience, I can say that meditation has the power to significantly reduce anxiety and stress while greatly increasing your level of happiness and fulfillment. Using meditation for anxiety and stress relief is en excellent choice.

In fact, over my 7 years of experimentation with countless self-improvement strategies and techniques, I’ve found meditation to not only be one of the simplest methods but also the most rapidly effective for reducing stress.

In this article, you’ll learn the 5 best meditation techniques for anxiety (#5 is my favorite), plus get access to a complimentary FREE guided meditation to help you kickstart your daily meditation practice!

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Meditation for Anxiety & More. Benefits Galore!

Practicing meditation for anxiety relief is great, but the benefits of meditation go far beyond that! Here’s some of what you can expect when you practice meditation on a daily basis:

  • Dramatic reduction in stress, anxiety, apathy, and depression.
  • Increase in self-confidence; decrease in self-doubt.
  • Increase is personal productivity; decrease in procrastination.
  • Enhancement and healing of personal relationships.
  • Greater feeling of compassion and love for others.
  • Feeling naturally grateful and appreciative for the gift of life.
  • Become more naturally creative (your brain will work better!).
  • Elimination of all (or at least 95%) of negative feelings.
  • And MUCH more!

5 Easy Ways to Get Started With Meditation

1. Body Awareness Meditation

Start by feeling your toes and feet. Direct your attention there. Notice the slight tingling sensation within them. It will feel like a subtle vibrating energy. Take a second to focus and feel it now…

Got it? Now, gradually bring your attention to different body parts, feeling the subtle energy within each one. Move around to different body parts, spending about 20-30 seconds on each. Practice it now if you wish.

Eventually, you should be able to feel the subtle energy within your entire body simultaneously. This takes practice but it’s worth taking the time to master it. When you do, you will have almost instant access to deep states of inner peace.

What exactly happens when you focus on the physical sensations within your body? Why does this reduce stress? Because it snaps you OUT of your MIND. The mind can be the cause of much suffering in our lives.

When we quiet the mind through ‘body awareness’, anxiety is naturally lessened and we gain access to the peace that comes from being fully present in the NOW, free from thoughts about past or future.

This technique is much better practiced than talked about, so give it a try today! Just sit in a quiet place with your eyes closed and spend 5 or 10 minutes bringing attention to the physical sensations within your body, feeling any stress or tension and just noticing it without judgment or trying to change it.

The “goal” is not to feel peace (although you will get there for sure) but rather to practice being AWARE of what is going on within you. The “light of awareness” has the power to dissolve negativity, without any ‘effort’ at all.

If you want additional training to help you achieve more permanent states of inner peace, consider signing up for the FREE 2-Week “Mind Training” course HERE.

2. Breath Meditation

This is probably the most common form of meditation, well-known for its simplicity and effectiveness. Let’s practice it for just a few moments right now, shall we?

Close your eyes for a second and take a deep breath, relaxing your body and mind as best you can on the exhale. Then, begin to take some conscious breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of breathing, feeling the air as it enters your nostrils, noticing the expansion of your lungs as the air enters and appreciating the gentle release of every exhale. Try it now…

You’ll notice quickly that the mind tends to wander. Beginner meditators often find it difficult to keep undivided attention on the breath for more than a minute or so. The mind is quite unruly. The key to success, however, is not to fight against the mind but to simply notice it. When you notice it wandering, just gently return your attention to the breath. That’s all.

This type of meditation is a form of mental training, a taming of the mind that gives you the power to remain at peace within yourself no matter what is going on around you. For added benefit, you can even practice this form of meditation while participating in your regular daily activities.

Rather than being lost in thought, simply focus on the inhale and exhale of your breath while doing simple tasks such as washing the dishes, driving, cooking, taking a shower, etc. You’ll find that this naturally takes the stress out of daily activity and adds a new dimension to your life that brings much greater inner fulfillment and satisfaction.

There is great pleasure in gaining personal mastery over your own negative thoughts and emotions. Make the time to meditate daily so you can reap the many benefits!

3. Walking Meditation

This form of meditation, like the breath meditation, is great because it can be practiced all throughout your day. You don’t have to set aside time to do it. All it requires is your focused attention.

Walking meditation only requires a conscious awareness of what was previously an unconscious habit. Notice that when you are walking somewhere, your mind is usually thinking about the destination and end goal rather than on the actual process of getting there. The mind is always trying to anticipate the future, and this often takes away our joy in the present.

Slow down a little. When is the last time you actually noticed the miracle of your own body? Pay more attention to its movements as you go about your day. Appreciate its mobility and its natural intuition. It seems to know exactly what to do and how to do it. How amazing!

One. Step. At. A. Time. This. Is. PEACE.

4. Dancing Meditation (Fun!)

This one is a little different than your ordinary meditation, but it’s still just as effective! If you hate dancing, you might not want to try this kind of meditation, but pay close attention to your resistance to it. Are you overly self-conscious, afraid to let go and be spontaneous?

It’s simple. Put on some good music that you love and just let loose, baby! The goal is to just be as spontaneous as possible. Let your body do what it wants to and go where it pleases. Give no thought to anything. Let go and dance to the rhythm!

This one will definitely uplift your spirits. If you are feeling depressed for whatever reason, a quick ‘dance meditation’ session will snap you out of it quickly! You won’t feel like doing it at first, but if you just force yourself to get past that initial resistance, you’ll be happy you made the effort.

What’s your favorite song or band to dance to? I prefer the BeeGees myself. Let me know yours in the comments below after you’re done reading this article!

5. Loving Kindness Meditation

This one is very powerful. It will quickly melt away your anxiety. Out of all the meditation techniques for anxiety reduction, this one is my favorite because it involves the HEART more than the mind.

All you need to do is sit quietly, close your eyes, takes some deep breaths to relax yourself, and then start thinking about people in your life, past or present. Notice how your mind has some harsh judgments about some of these people. Then, override those judgments by mentally sending love and well-wishes to all of these people. See an image of their face in your mind’s eye, and say silently something like, “I forgive you. I love you. I wish you well.”

The positive effects of this form of meditation will become immediately apparent. You may feel the urge to cry. Let it happen. These are deep emotional wounds being healed through the power of Love.

Deep within all of us, underneath all the emotional turmoil and judgments about the world, lies a place of profound Humility, Compassion, Joy, and Unconditional Love. This is everyone’s most essential nature. It is just covered over in many people by negative mental and emotional patterns. Loving Kindness dissolves these clouds of negativity and allows the Sun of Peace to shine through.

The more we Love, the greater our capacity to Love becomes. Eventually, we realize that Love is the only thing that truly matters, and that becomes our primary goal in life. When we live our lives by the higher principles of Unconditional Love and Kindness towards all of life, we find our anxiety and stress melting away, never to bother us again.

Thank you for taking the time to read this article. These meditation techniques will surely serve you greatly, but only if you practice them. Make a commitment today to move one step closer to perfect peace of mind, and consider signing up for the FREE training below to accelerate the process by getting additional tools and training.
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If you need additional guidance or have any questions that you want me to answer, you can post them in the comments below and I will answer them in my weekly Q&A video series on Youtube (don’t forget to subscribe).

Much Love,

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