Simple Guided Meditation for Anxiety and Stress (Distress Tolerance)


Anti-Stress Meditation is a form of Meditation for Anxiety and Stress can be practiced anytime and in various situations. Between home and work, desk and room, there are several opportunities to practice this energetic and relaxing meditation technique to release your stress and anxiety. Herein, we bring you some of the best and most simple to follow Guided Meditation for Anxiety and Stress.

This little-known type of mini-meditation is particularly suitable in stressful times, which leave little room for relaxation and switching off from the turbulence of family or professional life.

Mantra Meditation for Peace


Mantra Meditation for Anxiety and Stress

This Guided Meditation for Anxiety and Stress is based on the principle of “Mantra Meditation”.

“Mantra Meditation” means repeating a word, speaking it quietly in your mind. The focus is directed to this word, i.e. the Mantra.

For example, a mathematician who focuses all of his attention on solving a complicated equation hardly notices what is going on around him. He is too deep in his job. In our case, the object of perception is the mantra on which the focus is directed. We have to bring all our focus on the mantra.

Other thoughts and noises that have nothing to do with the mantra take a back seat or are no longer perceived.

When the concentration has progressed so far that the mantra is in the foreground, the background thoughts subside (that is, all the plagues who whisper to us what is urgent and important, what “absolutely has to be done” etc.). We take a break from ourselves, become calm and relaxed, can regain strength and regenerate faster in this state. This is the purpose of this short meditation.

Practicing and bringing all your focus on the mantra, ultimately you’ll be able to get into the state of relaxation and you’ll be able to loose all the stress and anxiety easily.

How long does Meditation for Stress take?

Time for Meditation


The duration of the “Meditation for Anxiety and Stress” is about 15 to 20 minutes. You can do it two to three times a day.

If you are initially “stressed and anxious” in the early morning or at work, start with 10-minute meditation sessions, but should set this time as a minimum, since the easing process begins after about 5 minutes of practicing.

If you observe the first successes of meditation, you should extend the duration to 15 to 20 minutes. The more you meditate, the quicker successes and positive effects will appear. With time and practice, you’ll be able to reduce your stress and anxiety within the first 10 minutes or so.

It takes some time for short meditation for stress and anxiety to become a habit. It is not only recommended for beginners, however, anyone can perform this meditation and that too as many times as you like.

Since the meditation for stress and anxiety can be carried out in a short time and requires no aids, there are many opportunities to practice it. Whether in the summer park, in the shop for lunch break, at home, on the bus or train, in waiting rooms or cafes – the possibilities are many.

Whenever you feel even a little stressful and anxious, you can use this extremely short and beneficial simple meditation technique to get rid of your anxiety and stress.


Requirements for Meditation

To perform this simple and easy short meditation for stress and anxiety, all you need is:

  • A Mantra (Choose a Mantra)
  • An Asana (if it is available and if situation allows to sit cross-legged)
  • An Alarm Clock or a Clock with a Countdown (Stopwatch)
  • A Chair (If an Asana is not available)

These are the required things but if available then good, if not still you can perform this meditation for stress and anxiety.

If you have an asana then sit in a cross legged position, if the asana isn’t available then feel free to sit in a chair or you can even choose to lie down in Savasana position to promote relaxation.

If none of the above is possible, then you can do this meditation anywhere and anytime of the day – even while working, walking, travelling.

Guided Meditation for worry and stress


Guided Meditation for Anxiety and Stress

  • Set an alarm for 10, 15 or 20 minutes (whatever duration seems possible)
  • Sit comfortably on a chair or on the asana with your back straight
  • Close your eyes
  • Take 3 deep breaths to relax
  • Start with a Mantra
  • Repeat the mantra silently and imagine the vibration of the silent mantra
  • Try to bring all your focus and attention to the mantra
  • If you loose your focus, don’t worry and don’t panic, just bring your focus back to the mantra
  • Keep on repeating the mantra until the alarm clock rings
  • As soon as the alarm clock rings, briefly tense your whole body and end the meditation
  • Before opening your eyes thank yourself for taking this time out to get some relaxation
  • Thank the Universe and the Mantra for relieving you from your stress and anxiety
  • Now gently open your eyes

Execution tip: Sit on a chair so that the back can be held straight by your own strength (do not lean against it).

Bonus tip: You can use this technique and meditate with the mantra even when the chair or asana isn’t available. Just set a timer and start chanting the mantra while walking, travelling, in bus or train or whereever and whenever you get time. You can just set only a couple of minutes timer and start chanting to relax and you can easily get rid of all the stress and anxiety instantaneously. You can practice this as many times as you get time; depending on your availability.

Let your shoulders and arms hang loosely down and your hands lie loosely on your thighs. The eyes are closed. This has the advantage that visual stimuli are excluded as sources of the disturbance. Let your breathing become calm, deep and relaxed.

If you are not able to concentrate so well at first, stay relaxed and don’t panic. As soon as you find yourself daydreaming or thinking, simply resume the mantra.

After the alarm clock rings, you will notice that you are much calmer, peaceful and more relaxed – you will have fresh energy.

Meditation Place & Location


Where to Practice this Guided Meditation?

Since you don’t need anything in particular except a mantra for this meditation, you can do it in many different places. In the office for lunch break, on the bus or train ride, in the waiting room at the doctor or in any authority. Use these free spaces sensibly to recharge your batteries and relax!

You can use your time wisely and get rid of your stress and anxiety with the help of this short easy guided meditation. Practicing again and again is the key to success, just keep that in mind and you’ll surely be able to relax yourself completely.

Have fun experimenting with this short guided meditation for anxiety and stress!

Also Read: 3 Simple Guided Meditation Techniques for Beginners