Meditation for Anxiety – A Beginner’s How To

Discover a meditative routine to ease stress and center the mind.

Let’s admit it, we wish we had a magic pill to calm our minds when it begins to wander in places we dislike and of course this pill shouldn’t be addictive or have any negative side effects.

Pharmas consistently push the idea of two-minute wonders and social media has us searching for instant gratification more specifically, prescription pills. I know first hand that these do more harm than good. But, I’m not going to go on my urban holistic hippie rant. What I want to do though, is to share a miracle routine to calm your nerves for when the dark storms start to brew in your head-space and I hope you find solace.

This is a simple 12-minute breathing/meditation practice and can, of course, be done any time of the day.

If you are new to meditation, we need a bit of prepping so you flow into this yogic breathing. To familiarise ourselves on how to sit, the type of breathing, the pranayamas used in the flow and the mudra I’ve listed a couple of videos below, which you could watch to transition naturally into the process.

On Sitting

On Breathing


Anuloma Viloma Pranayama

Ujjayi Pranayama

Mudra/ Hand postion

Prithvi Mudra

Listed below two great articles, should you be interested in discovering more about the Prithvi Mudra.

Prithvi Mudra Benefits

Yogapedia explains Prithvi Mudra

Let’s move on to the meditative process.


Sit in a meditative posture and close your eyes. Straighten your spine and ensure that you are comfortable.


Place your hands in Prithvi Mudra and put them on your knees, palms facing upward.


10 rounds of natural nostril breathing. Inhale and exhale via the nostrils and with each breath center your attention to your physical body and your current surroundings. Repeat the relaxed natural breathing for 10 rounds.


As you inhale through your nose your chest and stomach expand like a balloon and as you exhale your stomach and chest deflate and your diaphragm contracts.


5 counts of Anuloma Viloma per nostril.


Bring your attention back to the breath and continue breathing normally for 5 counts.


10 counts of retentive breathing – inhale for 4 counts, hold for 2 and exhale for 6.


Transition to 5 counts of retentive breathing the patterns of 6 counts inhalation, 2 retention and 8 counts of exhalation.


Resume to 5 counts of normal nostril breathing.


10 counts of Ujjayi Pranayama.


Rub your hands together when you’re ready to return, place them on your closed eyelids, exhale and open your eyes.

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