What should I do if I feel more anxious during meditation?

Feeling more anxious during meditation is a common experience, especially for beginners or those dealing with high stress. This happens because meditation brings awareness to your thoughts and emotions, which can sometimes amplify feelings of anxiety. However, this is not a sign that meditation is failing—it’s an opportunity to work through these emotions in a safe and controlled way. The key is to approach the situation with patience, self-compassion, and practical techniques to ease the anxiety.\n\nOne effective technique is to focus on your breath. When anxiety arises, your breath often becomes shallow or irregular. To counteract this, try diaphragmatic breathing. Sit comfortably, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth. Repeat this for 5-10 cycles. This activates the parasympathetic nervous system, which helps calm the body and mind.\n\nAnother helpful method is body scanning. Start by sitting or lying down in a comfortable position. Close your eyes and bring your attention to the top of your head. Slowly move your focus down through your body, noticing any areas of tension or discomfort. When you encounter a tense area, take a deep breath and imagine the tension melting away. This practice helps ground you in the present moment and reduces the intensity of anxious thoughts.\n\nIf your mind feels overwhelmed, try a guided meditation. Apps like Calm or Headspace offer sessions specifically designed for stress relief. These guided meditations provide a structured approach, often including soothing voices and calming music, which can help redirect your focus away from anxiety. Alternatively, you can listen to nature sounds or soft instrumental music to create a calming environment.\n\nScientific research supports the effectiveness of these techniques. A study published in the journal *JAMA Internal Medicine* found that mindfulness meditation significantly reduces symptoms of anxiety and depression. Another study in *Frontiers in Human Neuroscience* showed that diaphragmatic breathing lowers cortisol levels, the hormone associated with stress. These findings highlight the physiological benefits of meditation for stress relief.\n\nPractical examples can also help. For instance, if you’re meditating and suddenly feel a surge of anxiety, pause and ask yourself, ''What am I feeling right now?'' Label the emotion without judgment—acknowledge it as ''anxiety'' or ''worry.'' This simple act of naming the emotion can reduce its power over you. Then, gently redirect your focus back to your breath or a calming mantra, such as ''I am safe'' or ''This too shall pass.''\n\nTo address challenges, set realistic expectations. Meditation is not about eliminating all thoughts or emotions—it’s about observing them without attachment. If you find yourself getting frustrated, remind yourself that it’s okay to feel anxious. Progress in meditation is gradual, and even a few minutes of practice can make a difference over time.\n\nFinally, end your meditation session with gratitude. Reflect on one thing you’re grateful for, no matter how small. This shifts your mindset from anxiety to positivity, leaving you with a sense of calm and resilience. Over time, these practices will help you build a healthier relationship with stress and anxiety.\n\nIn summary, if you feel more anxious during meditation, use techniques like diaphragmatic breathing, body scanning, or guided meditations to regain control. Remember that anxiety is a natural response, and meditation is a tool to help you navigate it. With consistent practice, you’ll find that meditation becomes a powerful ally in managing stress and promoting emotional well-being.