Using Simple Meditation Techniques to Stop Anxiety Fast

You may have heard that meditation can help lower your stress levels and over time can be very beneficial for your physical and mental health. But you may not realize that there are meditation techniques you can use anytime, anywhere. Meditation doesn’t have to be a particular time in a quiet room, and you can use meditation to take your anxiety levels from 10 to 0 in just a few minutes.

Control your breath

Awareness of the breath is one of the central elements of meditation. By focusing on your breathing, you can calm your thoughts and enter a state of deep relaxation. When you’re in a state of heightened stress or anxiety, your breathing tends to be fast and shallow, which escalates the stress. You can interrupt this by taking a few minutes to practice measured, gentle breath.

  • Sit or stand comfortably
  • With one hand on your belly and one on your heart, slowly and gently breathe in through your nose to the count of four
  • Hold for a second or two
  • Gently and slowly breathe out through your mouth to the count of six.
  • Repeat this exercise two or three times until you are feeling calmer.


A mantra can be a powerful way to disrupt your tumble of negative thoughts. It takes your mental focus off the issue that’s causing your anxiety and reframes it, allowing you to take back your power.

A mantra doesn’t have to be Om! You can choose your power or safety word like “calm,” or a positive affirmation like “Things are always working out for me.” to help you get through or prepare for a fearful situation.


Much of social anxiety’s power comes from focusing your mind entirely on the possible negatives of the situation. It holds up past failures and imagines future ones. Learning the meditation technique of detachment can help you to step out of the anxiety spiral and to detach yourself from expectations.

By learning to stay in the moment, you can focus on what happens right here, right now.

A quick way to ground yourself in the present moment is to check through your senses. Slowly observe what is happening. What can you see, smell, hear, feel, taste? Consciously and deliberately refocus your perception and move through the information you’re receiving from the world. Your senses can help to anchor you to the here and now and to detach from the chatter in your head.

Why not download my free eBooks on Ending Panic Attacks & Anxiety and on Meditation?

Rediscovering the Benefits of Meditation

People are now going back to ancient practices because they know that the modern times have been causing them too much stress. Of all the means of relaxation out there, more and more people are looking forward to experience the benefits of meditation.

Because of its effectivity in terms of calming the mind and developing a person’s level of intuition, meditation has now being performed not just a means of clearing the mind and inner reflection but also to heal various illnesses in the mind, emotions, and physical aspects.

Meditation and its benefits

One of the most celebrated benefits of meditation is that it greatly helps the person’s physical state. Among the physical benefits of meditation involve the heart through a deep rest because it decreases the person’s metabolic rate as well as the heart rate, which leads to the reduction of workload for the heart. Aside from that, it is also known to lower the levels of a person’s cortisol as well as dissolving the chemicals that are closely associated with everyday stress.

Other physical benefits of meditation also include reduced free radicals in the body by eliminating oxygen molecules that are unstable, decreases a person’s high blood pressure, develops the ability to have more resistant skin, lowering or totally dropping the person’s level of cholesterol, improve air flow to the lungs to aid easy breathing, delays biological aging and increases the levels of DHEAS in older people.

When it comes to psychological factor, meditation aids in increasing the person’s brain wave coherence, decreasing anxiety levels, often irritability, deep-set depression, and swing of moods, improves the person’s memory as well as his or her learning ability, increases the person’s ability for self-actualization, increases the person’s feeling of youthfulness and rejuvenation as well as vitality, leads to positive outlook in life and joyfulness, and increases a person’s emotional status and stability.

Other noted benefits of meditation for an individual and his or her community include:

  • Relaxation to the person’s the body, mind, and soul.
  • Rejuvenation of energy to face the heavy challenges and stress ahead.
  • Healing of various illnesses that are closely-associated with the mind and the body.
  • Making a more stable person in terms of emotions.
  • Developments of relaxed family life and instilling positive outlooks in life to younger people.
  • Enhances the person’s ability to make his or her mind function properly.
  • Letting a person discover his or her inner self, this in turn releases the creativity in them.
  • It helps people to free themselves from various vices and addictions such as alcohol and cigarettes as well as in various medications such as tranquilizers and narcotics.
  • It also helps a person to gain higher self-confidence, thus, resulting to stronger power of the will.
  • It can be an effective and safe way of discovering one’s self instead of focusing the attention to other unhealthy practices.
  • It aids in the development of the power of the mind.

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Photo by Harry Quan on Unsplash