Try This Meditation To Help Reduce Anxiety Symptoms: New Research! - Episode 12

Can meditation be as effective as an anxiety medication? A recent study suggests that mindfulness-based stress reduction (MBSR), can be as effective as antidepressant medication in reducing symptoms of anxiety disorders for some people. The study randomly assigned nearly 300 participants to either take an antidepressant daily or participate in an MBSR program, which included daily meditation and weekly in-person classes. After eight weeks, both groups experienced similar results, with approximately a 30% reduction in anxiety symptoms.

In this episode, we share a simple meditation technique that you can implement into your daily routine:

  1. Sit quietly in a comfortable position and close your eyes. Take a full, deep breath, hold it briefly, and then exhale completely. Repeat several times until you reach a steady, calm breathing pattern. It may take a few minutes. 
  2. Relax all your muscles in sequence, beginning with your feet, lower legs, and thighs. Shrug your shoulders and roll your neck to the left and then right.
  3. Then on each exhalation, say to yourself or out loud the word "peace," "joy," “abundance,” or any other short, positive mantra that you prefer.
  4. Don’t get discouraged when your thoughts wander (it’s totally normal). Go back to the pattern of repeating the mantra each time you exhale. Be kind to yourself if it takes a while to find your rhythm.

Try this technique once a day for five to 10 minutes. Feel the stress and anxiety melt away, if only for a few peaceful moments. Wishing you a mindful day!


Godman, H. (2023). A pill-free way to treat anxiety. Retrieved from

Solan, M. (2023). Try this: Take a seat. Retrieved from


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