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Six Types Of Meditation Techniques To Alleviate Anxiety

Updated: May 16, 2022

Let’s start this article by getting our records straight. Anxiety is linked to Neurosis whereas Schizophrenia is linked to psychosis.

Referring to Professor Kevin Gournay in his article; Neurosis vs. Psychosis, these two terms might be similar but relate to two different mental health problems. “Whereas neurosis is mental health problems that range from anxiety and simple phobias to severe and long-standing obsessive/compulsive disorder (depression and stress reactions), psychosis are specific conditions which could be schizophrenic or manic depressive behavior.”

Despite the above difference, studies have shown that anxiety is frequently observed among patients with schizophrenia. This is why we need to understand how a schizophrenia patient can use meditation to alleviate anxiety as a self-help method of treatment.

It is said that meditation works as well as medication prescribed to counter anxiety. Here are 6 meditation techniques that can help alleviate anxiety.

1. Deep Belly Breaths

The power of taking long, slow, controlled breaths from deep in your belly can never be underestimated. It helps instantly calm a person and gets you back to the present while putting you in touch with your body. It is quite a simple exercise. Sit up straight, close your eyes, put one hand on your belly and breathe in deeply. Fill your lungs and belly with air and release. Repeat for a relaxed feeling.

2. Be Present

When meditating, choose to focus inward and bring your awareness to the present. While taking deep breaths with your eyes closed, take note of your breathing pattern, do not change it. Keep it smooth and constant and ensure your mind does not wander. To avoid getting distracted focus on your breathing to keep you in the present.

3. Seek Simplicity

While meditating, visualize a simple life with not too much about it. Create room for peace and joy in your heart and mind. Focus on items such as love and beauty to bring peace. Do not give mental power to anything that can vex your spirit. The less you have to worry about, the simpler life becomes. Make simplicity a reality by eliminating any anxiety related to the complexities in life.

4. Recognize Your Thoughts

Do not try to suppress the thoughts of anxiety trying to creep in during your meditation session. The whole purpose of the exercise is to get rid of them. To do so, you must first accept them. Wait for them to pass and in due time you will learn how to work through such uncomfortable situations instead of reacting to them.

5. Connect With Your Body

If your anxiety makes your hands sweat, and your heart race, while also making you tense in other parts, scan your body to check in with each part. Relax and choose a position that you are comfortable in. Work your way from the tip of your toes up to your scalp working out how the body feels.

6. Pick The Right Place

Find an area free of distraction that is as peaceful as possible. Pick a position you are comfortable with to ensure that your body does not distract you from the process. You could choose to sit with your legs crossed or with one leg stretched forward. You can choose to lie flat on your back or sit in a chair with your feet on the ground. Calmly and slowly start your meditation to ward off any anxiety.


Anxiety affects numerous people and as such warrants some form of treatment. Meditation is a good method of getting rid of anxiety that is not medically related. This helps train your mind to be less anxious in a simpler and cheaper method in comparison to using medicine or going for regular therapy sessions.

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