Meditation for anxiety works for many people because they learn to shut out their negative emotions and anxious feelings and fixate upon a cool and relaxing place where everything is serene.
First, you must find a quiet place where you will not be disturbed by your family, friends, phone calls or anything else that may prevent you from relaxing. Sit quietly and begin to take deep breaths. Choose a word or phrase that is meaningful to you - you could choose a prayer, song lyrics or a single word such as “peace” and begin to repeat that word or phrase over and over again.
If you find that outside thoughts are trying to intrude calmly block them out and return your focus on the word or phrase that you are repeating. Try to do this for 20 minutes in the morning and in the evening.
Studies have found that people who volunteered to take an eight week meditation course were much less anxious. Measurement of brain electrical activity showed the meditation group had increased activation in the left, frontal region of their brains, which is an area linked to reduced anxiety and a positive emotional state.
A well-known cardiologist who studies the effects of meditation on people noted that the relaxation that is associated with meditation helps decrease metabolism, lowers blood pressure and heart rate, and slows breathing and brain waves. Subsequently anxious feelings and panic attacks dissipate because there is no room for them to operate - they are literally forced out by the calm and soothing feelings that are generated by meditation.
The most important thing is to keep trying and also remember to focus on that one word or phrase. It doesn't matter if you are dealing with severe anxiety or general anxiety, meditating twice a day should help calm your nerves and reduce the anxious feelings that grip your mind and body.