{"id":10986,"date":"2023-06-16T12:51:00","date_gmt":"2023-06-16T04:51:00","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=10986"},"modified":"2025-02-24T22:29:44","modified_gmt":"2025-02-24T14:29:44","slug":"meditation-for-anxiety","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/meditation-for-anxiety\/","title":{"rendered":"Here’s how meditation for anxiety can calm your chaos (+5 guided meditations to try)"},"content":{"rendered":"\n

The heart flutters, your hands shake, and you’re convinced the world’s about to end\u2026 All over a dentist appointment next Tuesday? This is anxiety at its finest, and it often has the audacity to crash your party uninvited. <\/p>\n\n\n\n

There are several things that can help you on this merry-go-round. However, one effective method to ease your way into a new peace of mind is to use meditation for anxiety.<\/p>\n\n\n\n

In a world that’s spinning faster than a DJ’s turntable, anxiety is becoming a constant companion for many of us. But as Dr. Caroline Leaf<\/strong>, cognitive neuroscientist and trainer of Mindvalley\u2019s Calm Mind: A Scientific Method for Managing Anxiety and Depression<\/em> Quest, says, \u201cWhat your mind creates, only your mind can take away.\u201d<\/em><\/p>\n\n\n\n

What is anxiety?<\/h2>\n\n\n\n

Anxiety is when you feel nervous or scared. It\u2019s normal to feel this way, especially when you\u2019re stressed or in danger, because it\u2019s like your body\u2019s alarm system telling you to be alert.  <\/p>\n\n\n\n

But sometimes, people feel scared or worried too much, and for a long time. This isn\u2019t normal and is known as an anxiety disorder. It can make you feel restless, tired, distracted, and grumpy. It can also make it hard for you to sleep or cause you to worry too much.<\/p>\n\n\n\n

In fact, according to the Anxiety & Depression Association of America<\/a>, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults every year. However, \u201cdepression and anxiety are not mental illnesses,\u201d<\/em> explains Dr. Leaf in her Quest. \u201cThey\u2019re actually warning signs that something is going on in your life.\u201d<\/em><\/p>\n\n\n\n

Important:<\/strong> If your anxiety is making it hard for you to do things you usually do, it’s a good idea to talk to someone who can help, like a doctor or a counselor.<\/p>\n\n\n\n

Why do we have anxiety? 3 main causes<\/h3>\n\n\n\n

Anxiety is our body\u2019s way of keeping us safe from harm. But when we get scared or worried too much and for no clear reason, it could be because of how our brain works, our genes, our personality, or things that have happened in our life.<\/p>\n\n\n\n

Let’s consider the main causes of anxiety as a mix of elements, blending together just like ingredients in a complex recipe. <\/p>\n\n\n\n

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  1. First, we have our psychological makeup<\/strong>\u2014our habitual thought patterns. Those of us prone to anxiety might magnify risks, seeing life as if through a set of binoculars, making small issues appear monumental.

    Biologically, genetics and brain chemistry have their say. Anxiety, like a talent for piano or an affinity for puzzles, can pass through generations. Our \u201cfight or flight\u201d response, an evolutionary gift, can overreact to modern-day \u201cthreats,\u201d like looming deadlines or social situations.<\/li>\n<\/ol>\n\n\n\n
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    1. Then, our environment<\/strong> steps in. Major life events, traumas, or even global events, like the COVID-19 pandemic, can stir up anxiety.<\/li>\n<\/ol>\n\n\n\n
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      1. Lastly, lifestyle choices<\/strong>\u2014the food we eat, our sleep quality, and our exercise habits\u2014can influence our anxiety levels. A restless night or a caffeine overload might have you feeling more on edge.<\/li>\n<\/ol>\n\n\n\n

        In essence, anxiety is handy when there’s danger, but not so great when set off by day-to-day stressors. The good news is, recognizing the alarm is the first step towards managing it.<\/p>\n\n\n\n

        What is meditation?<\/h2>\n\n\n\n

        Meditation is a time-honored practice, with origins tracing back thousands of years, that can take many different forms. From mindfulness to transcendental, loving-kindness to Zen, there’s a flavor of meditation to suit every taste.<\/p>\n\n\n\n

        Look at it this way: You’re watching your favorite movie. You’re so immersed, so absorbed, that the world outside ceases to exist. <\/p>\n\n\n\n

        Similarly, that’s how meditation works. <\/p>\n\n\n\n

        It’s not about emptying your mind (a common misconception); it’s about focusing on it. You could focus on your breath, like it’s the latest cliffhanger episode, or observe your thoughts and feelings like a curious spectator.<\/p>\n\n\n\n

        Meditation is like a workout that strengthens your attention muscles, fosters self-awareness, and promotes a sense of calm. And you can also explore upgraded versions of a meditation practice, such as The 6 Phase Meditation<\/a>, created by Vishen<\/strong>, founder of Mindvalley. <\/p>\n\n\n\n

        You\u2019ll see that this can be \u201ca form of transcendent practice that allows you to go into your mind and optimize the very act of being human,\u201d <\/em>as he explains. <\/em><\/p>\n\n\n\n

        \"A<\/figure>\n\n\n\n

        Benefits of meditation<\/h3>\n\n\n\n

        Meditation offers lots of benefits, extending beyond just mental wellness. Think of it as your all-in-one wellness app, offering a variety of upgrades to your overall well-being, according to research<\/a> done in the past few years.<\/p>\n\n\n\n

        Physical benefits:<\/h4>\n\n\n\n