The Struggle with Anxiety: Best Meditation Techniques

If you struggle with anxiety, discover the best meditation techniques to manage anxiety naturally. Simple, effective methods for calming the mind and easing anxious thoughts.

If you’ve ever tried to sit still and meditate while your heart is racing and your mind is whirling with anxious thoughts, you’ll know it’s not exactly easy. In fact, for many of us who struggle with anxiety, meditation can feel more like a battle than a calming practice.

But here’s the good news: meditation really can help reduce anxiety – it’s just about finding the right technique for you.

Over the years, I’ve tried everything from silent retreats (not for the faint-hearted!) to five-minute breathing exercises in my car before work. What I’ve learnt is this: you don’t need to sit cross-legged for an hour to feel better. There are plenty of practical, approachable meditation techniques that can make a real difference – even if your mind tends to wander or worry.

Let’s dive into the most effective meditation methods for anxiety, along with a few tips that have helped me and many others find a little more calm in the chaos.

1. Mindfulness Meditation

Mindfulness is one of the most widely recommended meditation techniques for anxiety – and for good reason. It’s all about bringing your attention to the present moment, without judgement.

When we’re anxious, our minds often leap into the future – imagining worst-case scenarios, catastrophising, or overthinking. Mindfulness gently brings us back to now.

How to try it:

Find a quiet spot and sit comfortably.
Focus on your breath – the sensation of air moving in and out of your nose or the rise and fall of your chest.
When your mind wanders (which it will!), gently bring it back to the breath.
Try this for 5–10 minutes to start.

Tip: You don’t need to clear your mind completely. The goal isn’t to stop thinking – it’s to notice when you’ve drifted and come back.

2. Guided Meditation

If silence makes you squirm, guided meditation can be a real lifeline. Listening to someone talk you through the practice gives your mind something to focus on and takes the pressure off trying to “do it right”.

There are thousands of free guided meditations online, ranging from just a few minutes to an hour. Apps like Insight Timer, Headspace, or Calm are fantastic places to start.

Look for guided meditations focused on:

Anxiety relief
Deep breathing
Body scans
Gratitude
Self-compassion

Personal Note: I keep a few favourites downloaded on my phone – perfect for those moments when anxiety hits and I need grounding fast, whether I’m on the sofa or out on a walk.

3. Breathing Techniques

Anxiety and breathing are deeply connected. When we’re anxious, our breathing becomes shallow and rapid – which in turn fuels the feeling of panic.

Breathing meditations are simple, quick, and highly effective. They help calm the nervous system and bring your mind and body back into balance.

Three techniques worth trying:

Box Breathing

Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts Repeat for a few minutes

4-7-8 Breathing

Inhale for 4
Hold for 7
Exhale for 8 Especially useful before sleep

Coherent Breathing

Inhale and exhale for the same count (e.g., 5 seconds in, 5 seconds out)
Aim for 5–6 breaths per minute

Pro tip: You can do these anywhere – in meetings, in bed, or while waiting for the kettle to boil.

4. Body Scan Meditation

Anxiety often lives in the body – tight shoulders, churning stomach, clenched jaw. Body scan meditation helps you tune in, soften tension, and reconnect with your physical self.

How it works:

Lie down or sit in a comfortable position.
Close your eyes and slowly bring awareness to different parts of your body, starting at your toes and moving upwards.
Notice sensations, tension, or discomfort. Try to relax each area as you move through it.

This practice is especially helpful before bed, when anxious energy often makes it hard to relax.

5. Loving-Kindness Meditation (Metta)

This one might sound a bit woo-woo at first, but stay with me. Loving-kindness meditation (also called Metta) involves silently sending well wishes to yourself and others.

Why it helps with anxiety: it shifts focus from fear and self-criticism (which anxious minds often get stuck in) to warmth and compassion.

Try this:

Sit quietly and repeat phrases like:
- “May I be safe.”
- “May I be calm.”
- “May I be happy.”

Then extend those wishes to others: a friend, a stranger, even someone you struggle with.

This can feel incredibly healing, especially when anxiety is linked to low self-worth or people-pleasing tendencies.

6. Walking Meditation

Not all meditation happens on a cushion. If you’re someone who feels more anxious when sitting still, walking meditation might be your thing.

It’s simple: you walk slowly and mindfully, paying attention to each step, your breath, and the environment around you.

Try it in your local park or garden:

Walk at a natural, unhurried pace.
Notice how your feet connect with the ground.
Bring your attention back to your breath or your steps when your mind wanders.

It’s a wonderful way to blend movement with mindfulness – especially on those days when sitting still feels impossible.

Tips for Meditating with Anxiety

If meditation has felt like a struggle in the past, don’t give up just yet. Here are a few tips that might help:

Start small. Even 2–3 minutes a day is a great start. You can build from there.
Pick the right time. Some people prefer mornings; others like to wind down before bed. Find what works for you.
Be kind to yourself. It’s normal for the mind to wander, especially when anxious. Gently bring your focus back.
Use your breath as an anchor. It’s always with you, and always available as a calming tool.
Create a routine. Even meditating at the same time each day helps train your brain to feel safe and settled.

Final Thoughts – Meditation and the Struggle with Anxiety

Meditation isn’t about becoming a perfectly calm person who never feels anxious again. It’s about learning to sit with discomfort, observe it with curiosity, and slowly, gently, find your way back to a steadier state of mind.

If you’ve tried meditation before and found it too hard, you’re not alone. But the beauty of this practice is that it meets you where you are – even if that’s on the edge of a panic spiral, in your pyjamas, with the dog barking in the background.

Try a few of these techniques and see what clicks. Anxiety may not disappear overnight, but over time, meditation can help you respond to it with a little more ease, compassion, and resilience.

If you found this helpful, feel free to share it with someone who might be struggling. And let me know in the comments – what’s your go-to meditation technique when anxiety hits?

Extra Resources

Click here to learn more about my online Meditation Course.

Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?

This post may also interest you: Meditation and the Art of Acceptance

Best Wishes,

David.

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