3 Simple Meditations to Calm Anxiety

Meditation offers a scientifically backed way to rebalance these brain regions. Regular practice strengthens the prefrontal cortex while calming the amygdala, making it easier to manage stress and respond thoughtfully rather than react impulsively.

Research shows that even short daily meditation sessions can create lasting changes in brain function, helping to reduce anxiety at its root.

Related: 12 Alternatives to Anti-Anxiety Pills

NEUROBIOLOGICAL MECHANISMS IN MEDITATION

Meditation influences brain function through several key mechanisms:

• Amygdala Deactivation: Regular meditation practice has been associated with reduced amygdala activity, decreasing the brain’s fear response and alleviating anxiety symptoms. ​
  
  
• Prefrontal Cortex Engagement: Meditation strengthens the prefrontal cortex, enhancing executive functions such as attention and self-control, which are crucial for managing anxiety.​
  
  
• Neurotransmitter Regulation: Meditative practices can balance neurotransmitters like serotonin and dopamine, contributing to mood stabilization and reduced anxiety

MEDITATION TO CALM ANXIETY: 3 SIMPLE PRACTICES

Although there are several different types of meditation practices, many share the goals of increasing mental clarity and relaxation, while reducing self-judgment and fear-based thinking.

Contrary to some common misconceptions about meditation, you don’t have to sit cross-legged on the floor (but you can) and burn incense to reap its many positive benefits.

Here are three simple meditative practices you can use to help get your nervousness, fears, and runaway thinking under control:

1. Kirtan Kriya Meditation: This type of meditation takes only 12 minutes, but it is very powerful at instilling a sense of calm.

This meditation involves sitting comfortably and chanting the following simple sounds, “saa” “taa” “naa” “maa,” while repeating simple finger movements with your hands. Say the sound once as you touch the corresponding finger.

Here’s how it goes:

• Touch thumbs to index fingers while chanting “saa.”
• Touch thumbs to middle fingers while chanting “taa.”
• Touch thumbs to ring fingers while chanting “naa.”
• Touch thumbs to pinkie fingers while chanting “maa.”
• Repeat the sounds for 2 minutes aloud.
• Repeat the sounds for 2 minutes in a whisper.
• Repeat the sounds for 4 minutes silently.
• Repeat the sounds for 2 minutes in a whisper.
• Repeat the sounds for 2 minutes aloud.

When you finish, sit quietly for 1-2 minutes. Try to hold onto your calmed mind and body throughout the day.

2. The Relaxation Response: This form of meditation was developed decades ago by Herbert Benson, MD, at Harvard Medical School. It’s one of the easiest ways to meditate and soothe your worried mind.

Here are the instructions:

• Sit quietly in a comfortable position.
• Close your eyes or softly focus on a spot on the wall if you aren’t comfortable with closed eyes.
• Beginning at your feet and progressing up to your face, deeply relax all your muscles, keeping them relaxed as you move your awareness throughout your body. Relax your tongue too.
• As you do this, breathe through your nose and become aware of your breathing. After each exhale, say the word “one” (or another relaxing word you choose) silently to yourself.
• When distracting thoughts arise, don’t dwell on them, simply shift your attention back to your breathing and the word “one” (or whichever word you choose)
• Try to do this for 10-20 minutes (but don’t set an alarm that will induce stress). Even if you can only do a few minutes at first, it will get easier with practice.
• When you finish, sit quietly for several minutes, at first with your eyes closed (if they were) and open them when you are ready to. Stay seated for a few minutes after finishing.

As you do this meditation, don’t worry about whether you are successful in achieving a deep level of relaxation. Instead, maintain a passive attitude and permit relaxation to occur at its own pace. With practice, the relaxation response should come with little effort.

3. Diaphragmatic Breathing: Focusing on your breath for a few minutes is one of the simplest and quickest ways to give yourself a time-out and settle down your anxious mind. This is especially helpful if you aren’t in a place where you can do a regular meditation. You can even do this at your desk at work.

Breathing with your diaphragm (or belly) rather than your chest:

• Inhale for 4 seconds.
• Exhale for 8 seconds.
• Repeat this pattern 10 times.

If you need to practice breathing with your diaphragm (instead of your chest) try this quick exercise:

• Put one hand on your chest and one on your belly. Notice how you are breathing right now. If you’re breathing with your chest, do this:
• Lie on your back and place a small book on your belly.
• When you breathe in, make the book go up, and when you breathe out, make the book go down.
• Once you get the hang of it, then do the diaphragmatic breathing described above.

The distress related to unchecked anxiety not only disrupts your mental health functioning, but it can lead to physical health problems too. However, by incorporating simple meditation practices such as these you can start to tame your anxious thoughts, manage your stress, and get back to doing the things you love.

MAKING MEDITATION A DAILY HABIT

The key to reaping these benefits is consistency. If you struggle to sit still for long periods, start with just five minutes a day. Use guided meditations, focus on deep breathing, or practice mindfulness while walking. Over time, these small efforts compound, leading to a healthier, less anxious brain.

By understanding how meditation positively alters your brain’s response to anxiety, you can approach your practice with greater motivation and clarity. This neurological perspective not only makes meditation more appealing but also deepens your commitment to this powerful tool for anxiety relief.