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Meditation Techniques for Anxiety

Parashar Joshi
More than 60 percent of the world's population is affected by anxiety in some way or the other. Here are some effective meditation techniques for anxiety relief.
Anxiety, nervousness, stress, etc., are all byproducts of living life in the fast lane. Anxiety is something that must be dealt with at an early stage, or else, it can manifest into something really serious and potentially dangerous; such as panic attacks, generalized anxiety disorder, etc. So how to overcome anxiety?
Well, meditation is very popular and widely practiced for anxiety relief. On that note, here are some meditation techniques that are found to be effective for curing anxiety.

Breathing Exercises

Deep Breathing: The best and simplest breathing exercise that you can perform is 'deep breathing'. Although it is an oft-repeated word, sadly, it happens to be one of the least understood of concepts.
When told to practice deep breathing, most people try to puff up their chests with as much oxygen as they can. That is not the right way to go about it. Deep breathing involves making use of your abdomen, NOT your chest. When you breathe in deeply, you should feel your abdomen swelling up with air, and then going back to its original position upon exhaling.
Practice this for a mere five minutes whenever you feel anxious or stressed out. The best thing about it is that you can practice this exercise anywhere, and at any time of the day. Just close your eyes, block your mind from all outer distractions and concentrate on your breathing.
Feel the purity of oxygen entering your body as you inhale, and all the anxiousness and negativity leaving your body in the form of carbon dioxide as you exhale.
Additionally, here are some Pranayama techniques that you could make use of:
  • Anulom Vilom
  • Kapalbhati
  • Bhastrika Pranayama
  • Sheetali Pranayama
  • Nadi Shodhan
  • Bhramari Pranayama


Yoga offers tremendous benefits in both, relieving anxiety as well as relaxing the mind and body. Here are a few yoga exercises and yoga poses which, when performed in the right manner, help in experiencing total relaxation.
  • Surya Namaskara or sun salutation exercise
  • Vajrasana or thunder pose
  • Sarvangasana or shoulderstand
  • Ushtrasana or camel pose
  • Matsyasana or fish pose
  • Halasana or plow pose
  • Yoga Nidra or yogic sleep

Mind Control and Visualization

Being able to control and quiet the mind is another meditation technique for controlling and lessening anxiety. Sit in a cool, silent, and peaceful place.
Close your eyes and gradually clear your mind of all thoughts (especially the negative ones). Try and feel the resulting stillness within your mind and body. Visualize yourself as being in a state of serenity.
Many people also make use of prayers and other forms of spirituality to achieve this. These mind control and visualization techniques can be very powerful in relieving stress and anxiety.
In addition to the aforementioned techniques, aromatherapy, tai chi, some herbal remedies, massage therapy, reiki, swimming, and some prescription medicines (to be used strictly under medical supervision only), may also prove effective for relief from anxiety.
This was a short overview of effective meditation techniques that you can take into consideration in order to achieve relief quickly. These techniques are extremely beneficial for people of all ages, as they frame a healthy lifestyle. Take care!
Disclaimer: The given details are for informational purposes only, and should not be used as a replacement for expert medical advice.