In modern life, where stress and anxiety are unavoidable, finding moments of peace can seem difficult. However, there is a powerful tool that only requires a few minutes of focused quiet: meditation. Countless studies have revealed that meditation has a profound impact on reducing anxiety and stress. In a groundbreaking meta-analysis of 25 studies and nearly 1,500 college students, mindfulness meditation emerged as an ally in the fight against anxiety. The findings, published in the journal Mindfulness, revealed an overwhelming consensus that mindfulness meditation significantly reduces anxiety levels.
1. Guided meditations to reduce anxiety
Source: Hospital for Special Surgery/YouTube
Certified yoga therapist and HSS exercise instructor Nancy O’Brien, C-IAYT, leads an anxiety-relieving meditation that focuses on stress from illness, pain and life challenges, and guides the mind and body to a state of ease. Creating a space of peace takes just six minutes. First, she asks viewers to find a safe and comfortable meditation spot. Then, notice contact points in the body and make small movements in sync with the breath.
2. Meditation for Anxiety and Panic
Source: Yongey Mingyur Rinpoche/Youtube
Yongey Mingyur Rinpoche is a Tibetan Buddhist meditation teacher who incorporates ancient Tibetan wisdom into his meditations. This meditation focuses on transforming panic as a meditation support. He asks you to focus on the sensations that come with anxiety and panic to lessen their effects and come to a place of peace.
3. 10-Minute Anxiety Reduction Exercises
Source: Katie McLaughlin/Youtube
Katie McLaughlin, a licensed professional clinical counselor, uses the YouTube platform to share information on mental health, meditation, and wellness. In this quick 10-minute anxiety buster, she teaches breathing techniques that will help calm your nervous system and stop anxiety.
4. A quick guide to meditations to relieve anxiety
Source: Calm with Kyle/Youtube
Calm with Kyle, a licensed psychologist and trauma specialist, has been working with people suffering from anxiety for years. This beginner’s meditation exercise takes just four minutes and begins by asking you to take a deep breath to release tension and stress, then focus your attention on your breath.
5. Hourglass Meditation
Source: Priory/Youtube
This eight-minute guided meditation is written and narrated by Priory Cognitive Analytical Psychotherapist Adele Burdon-Bailey. It’s designed to help people with anxiety. She starts by asking you to bring your awareness to the present moment, relax and take a few breaths to prepare yourself for the meditation.
Embracing meditation is not just an act of self-care, it’s an empowering tool that affirms our innate ability to overcome life’s uncertainties. Surrender to the transformative power of meditation through these videos as you move through life.
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