5-Minute Meditation for Anxiety
You don't need a perfect setting. This practice works on a chair, in a car park or at your desk.
The practice
- Minute 1: Feet on the floor. Three physiological sighs.
- Minute 2: Notice where anxiety sits in your body, such as chest, throat or stomach.
- Minutes 3 and 4: Breathe into that area. Let the feeling be there without fighting it. Notice that it shifts.
- Minute 5: Name one thing you can do next, however small, and do it.
What the research says
A large review found moderate evidence that mindfulness meditation programs can reduce anxiety. It is a training tool, not a replacement for treatment.
When to get help
If anxiety is constant, interferes with work, sleep or relationships, or comes with panic attacks or thoughts of harming yourself, see a doctor or mental health professional. If you are in crisis, contact your local emergency number or crisis line.
Frequently asked questions
Does meditation help with anxiety?
Evidence suggests mindfulness programs can reduce anxiety for many people. It works best as one tool among others and does not replace professional care.
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References
- Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
- Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
This article is educational and not medical advice. Meditation does not replace professional care.