The Science of Meditation – How to Calm Your Mind And Improve Your Mental Health

Science has been studying meditation for centuries, but it’s only recently that science has begun to understand its benefits.

Meditation has improved mental health, including reducing stress, improving focus and concentration, and increasing self-awareness.

Meditation is a mental health practice that anyone can benefit from.

Regular meditation practice can help to ease anxiety, reduce stress, and improve focus and concentration.

What happens first? Anxiety or stress? Without stress, anxiety has little opportunity of taking over your life. Without treatment, anxiety will continue to cause stress in your life, and stress will fuel anxiety.

The Difference Between Stress And Anxiety

Chronic stress can lead to anxiety, but the two terms are not interchangeable. Stress reacts to a demanding situation, whereas anxiety is a more general feeling of worry or unease.

Stress can result from various external factors, such as work deadlines, financial problems, or family issues.

On the other hand, anxiety often results from internal factors, such as negative thoughts or fears.

Anxiety that becomes a disorder is distinguished by a “persistent and excessive worry” where individuals can lose rational perspective and “expect the worst even when there is no apparent reason for concern,” according to the Anxiety and Depression Association of America. 

While stress is a normal part of life, anxiety is a more severe condition that can significantly impact your mental and physical health.

Types of Anxiety Disorders

There are several types of anxiety disorders, each with its symptoms.

Generalized Anxiety Disorder (GAD)

GAD consists of chronic and excessive worry about various topics, such as health, finances, or work. People with GAD often feel “on edge” and may have difficulty sleeping or concentrating.

Generalized anxiety disorder (GAD) consists of chronic anxiety disorders, worry, and stress. People with GAD often have difficulty managing their anxiety and may experience symptoms such as headaches, muscle tension, irritability, and difficulty sleeping.

Panic Disorder

An individual with panic disorder experiences sudden and recurrent episodes of intense fear, known as panic attacks. A panic attack can cause physical symptoms, such as heart palpitations, shortness of breath, and dizziness.

Social Anxiety Disorder

Social anxiety disorder, also known as social phobia, is characterized by intense anxiety and fear of social situations. People with social anxiety disorder often avoid or endure social conditions with great distress.

Specific Phobias

A phobia is an intense fear of a specific object or situation, such as heights, animals, or flying. People with phobias often go to great lengths to avoid the object or condition of their fear.

How Does Mindfulness Help Anxiety?

Mindfulness meditation is a type of meditation that involves focusing your attention on the present moment.

During mindfulness meditation, you will focus on your breathing exercises and pay attention to your thoughts and emotions without judgment. Breath can make all the difference simply because breath is in the present moment. 

Once you have observed the natural rhythm of your breath, allow it to grow deeper to support relaxation. Acknowledge Your Thoughts Initially, practicing meditation can increase feelings of anxiety relief or self-judgment.

This can help you to become more aware of your anxiety symptoms and learn how to control them.

Guided Meditations For Anxiety

Guided meditation is a type of meditation led by a teacher, therapist, or another professional.

You will be asked to focus on your breath, thoughts, and emotions during guided meditation.

The meditation guide will help you to focus on the present moment and let go of any negative thoughts or emotions.

Guided meditation can be an effective way to reduce anxiety and promote relaxation.

How Meditation Works

Meditation skills work by training your brain to focus on one thing at a time.

When you meditate, you isometric contraction of the muscles in your body, which relaxes your mind and allows you to focus on your breath.

This focus on your breath allows you to become more aware of your thoughts and emotions; over time, you learn to control them. 

Research has shown that meditation can have several benefits for mental health, including reducing stress, anxiety, and depression. It can also help to improve sleep quality, increase focus and concentration, and relieve symptoms of PTSD. 

If you’re new to meditation, the process can seem daunting. Luckily, there are a few simple tips that can help you get started: 

  1. Find a comfortable place to sit or lie down. You don’t need to be in the lotus position or anything like that; find a situation that you can maintain for some time without getting too uncomfortable. 
  2. Close your eyes and focus on your breath. Don’t try to control your breathing; just let it happen naturally. 
  3. If your mind wanders, bring your attention back to your breath. It’s normal for your mind to wander during meditation; don’t worry about it. 
  4. Keep going for as long as you like. There’s no set time for how long you should meditate; do it for as long as feels comfortable. 
  5. Then, take a few deep breaths and open your eyes slowly. Congratulations! You’ve just completed your first meditation session! 

Benefits Of Meditation

Meditation to relieve anxiety has various benefits, both mental and physical sensations.

Through meditation, you can:

Reduces Stress

One of the most well-known benefits of meditation is its ability to reduce stress. When you meditate, your body enters a state of deep relaxation, which lowers your heart rate and blood pressure.

This stress reduction can profoundly impact your mental health, helping to relieve anxiety and depression.

Improves Focus And Concentration

Another benefit of meditation is its ability to improve focus and concentration. When you meditate, you train your brain to be more present in the moment and less likely to be distracted by external stimuli.

This increase in focus can help you stay calm and collected in stressful situations, such as during public speaking or exams. 

Meditation Increases Self-Awareness

Finally, meditation can help you become more self-aware. Meditating allows you to observe your thoughts without judgment or attachment.

This increased self-awareness can help you become more mindful of your emotions and behavior patterns, allowing you to make changes that improve your mental health. 


There are many benefits to meditation for anxiety, including reducing stress and depression.

Meditation is a centuries-old practice with a wealth of benefits for mental health.

If you’re looking for a way to reduce stress, improve focus and concentration, or become more self-aware, give meditation a try!

Chenie Taton