5 Beginner Meditations to Do at Home for Stress or Increased Anxiety
The idea of meditation can be daunting. “Turning off your brain” may feel nearly impossible. If you’re new to the meditative practice, you may be wondering how to begin when anxiety or stress is far too loud to drown out. In a world that preaches mindfulness (or ignores it completely), dipping one toe into a calmer state probably won’t feel instinctive, and the idea may cause stress itself.
The easiest way to begin your practice is to spend small increments of time easing into the concept of quiet. Think of it as your trial run. With 5 variations of beginner-friendly meditation practices (all of which can be self-guided from home!), you might find one that feels like second nature.
Pro tip: Don’t force it! You may only engage in five minutes of stillness, but your body will thank you. You don’t have to be a silent meditation expert or dedicate hours per day to feel the impact of the nervous system reset.
As you prepare for meditation, make sure you can sit comfortably somewhere you feel safe, preferably with minimal outside distractions.
1. Follow the Flame
Find a comfortable seat and light a candle in front of you. Instead of closing your eyes, allow your eyes to gently follow the flame. Focus on your breath as you observe the flickering light and imagine a light of positivity growing within you.
2. Pick a Mantra
The idea of clearing your mind, as endorsed by many meditation practices, might feel impossible. This can be especially true for those who have experienced trauma. Instead of trying to clear your brain, add something uplifting to it. Find or design a mantra that fits your current needs. It could be something like “I am worthy” or “Right now, I am okay.” If you aren’t sure what mantra is best for your current mental state, you can consult a list for ready-made material.
3. Observe a Guided Practice
The technology era has made it more than possible to follow a guide for free when you’re not sure where to start. Apps like Calm and Headspace offer free guided meditations on the go, and there are plenty of options (with specific goals, too!) on YouTube. Try a guided meditation for the addition of a relaxing voice and anxiety-specific prompts. We’ve linked a free, 10-minute option to bring your peaceful practice full circle in a short period of time.
4. Walking Meditation
Sitting still might not be your thing — and that’s okay! Many practices engage in movement as a part of meditation. Try taking a walk around your neighborhood without distractions like music or phone calls. Observe what you hear and what you see. Being pulled into the present moment through sensory experiences offers a unique meditative experience, worthwhile when you’re on the go.
5. Breathe Through It
If closing your eyes, sitting quietly, and having a moment of introspection is still too daunting, try to focus simply on your breath. Inhale deeply through your nose, hold your breath in for a few seconds, and exhale through your mouth. Repeat this process until you feel your nervous system relax. Bringing attention to breath itself is a meditation — and can be viewed as a cornerstone of your future meditative practice.
Feeling like you’re in crisis mode, and meditation isn’t the answer? Check out our TIPPs for processing extreme emotions with a proven DBT method.