For as long as I can remember, anxiety has been a part of my life. Though I didn’t always recognize it, that persistent sense of unease was always present. Many people face feelings of anxiety; while everyone encounters stress, our response to it shapes how deeply we feel anxious. There are various strategies to manage stress, and meditation is widely recognized as an effective way to reduce anxiety.
In mindfulness meditation, there are two main approaches to dealing with anxiety, each offering distinct benefits. The most familiar method uses meditation to bring calm. Our minds often race from thought to thought—a phenomenon sometimes called monkey mind—cycling through worries about the past and future, or obsessing over conversations and to-do lists. This relentless mental activity aims to protect us but often fuels our anxiety instead.
The first meditation approach aims to interrupt this restless thinking by focusing on an “anchor”—such as a calming image, your breath, a meaningful word or phrase, a candle flame, or physical sensations. Anchoring pulls your attention into the present moment, quiets critical inner voices, and allows the mind to rest, bringing a sense of peace.
The second, less commonly discussed method involves observing anxiety directly and learning from it. By examining our anxious experiences, we realize their temporary nature and see that we are not defined by them. Anxiety usually springs from trying to control things we can’t. This practice encourages recognizing ourselves as observers of thoughts and emotions rather than being defined by them, which empowers us to make different choices instead of reacting automatically.
This process means accepting whatever arises without judgment or resistance. Afterwards comes discernment—evaluating whether certain thoughts or beliefs are helpful or harmful, true or untrue. For instance, exploring negative self-talk (“I’m not good enough,” “No one will want me”) lets us question its validity and impact.
Ultimately, it’s this wisdom—rather than fleeting moments of calm—that fosters lasting peace and inner freedom. A well-known principle advises acceptance of what cannot be changed, action toward what can be changed (especially what truly matters), and the wisdom to know the difference. Meditation supports this awareness, empowering you to focus on meaningful change while accepting what lies beyond your control.
