Guided Meditation For Anxiety And Overthinking

29 November, 2023 / words by IALH Editor

Finding inner peace and reducing stress can seem unachievable; however, there is one technique that has proven effective – meditation. There are so many types of meditation, but one is very active and that is guided meditation.

Guided meditation is a technique that has been used for millennia to help individuals relax, reduce stress, and increase their mental and emotional well-being. Currently, it is highly effective for anxiety and overthinking. With guided meditation, you can learn to calm your mind, focus on the present moment, and let go of negative thoughts and emotions.

In this step-by-step guide, we will help you through the process of introducing guided meditation into your life.

Navigating Anxiety and Overthinking with Guided Meditation

Why do you think meditation is highly popular and recommended? It is because of its ability to calm you down to your very soul. 

Using guided meditation directs concentration and makes the meditative process feel less intimidating. However, before going forward, it is important to understand what guided meditation actually is.

Understanding Guided Meditation

Guided meditation is a type of meditation where the practice is shaped by the voice of another person. This can be a live guide in a group setting or a recording provides through apps, podcasts, CDs, videos, etc. 

Guided meditation is useful for beginners because it can be a great way to get started without having much know how into meditation. It can also provide direction and emphasis for beginners and veteran practitioners. Guided meditation can last as little as a few minutes or as long as several hours.

In guided meditation, you will be told by the guide to relax certain muscles in your body until they are comfortable and then you will be led through visualisations, mental images and even dissolution of past wrongs.

Because of the relaxing and stress-relaxing nature, guided meditation is an effective approach for dealing with anxiety and overthinking. It helps in quieting the brain’s overactive alert system, which causes anxiety. 

Benefits of Guided Meditation for Anxiety

There are so many benefits associated with using guided meditation for anxiety. Some of these include

  • Enhances self-awareness
  • Lengthens attention span
  • Promotes emotional health
  • Reduces loneliness
  • Reduce depression
  • Lower blood pressure
  • Reduce negative thoughts
  • Better sleep
  • Improve relationship

Getting Started With Guided Meditation

Now that you understand what guided meditation is all about and know about its benefits, it’s time to begin. Here are some tips to get you started: 

  • Look for a quiet area where you can sit or lie down without being disturbed.
  • Select a guided meditation that resonates with you. 
  • Start with brief sessions, such as two minutes per day, and gradually increase the time as you gain confidence in the practice.
  • Concentrate on your breathing and attempt to stay in the present moment. If your thoughts wander, gently bring them back to your breath.
  • Be gentle with yourself, and don’t obsess over getting things “right.” Meditation is a technique that takes time to master.
  • Make friends with yourself. Learn about oneself with a friendly attitude rather than a criticism. You’re getting to know a new acquaintance. Give yourself a smile and some self-love.
  • Perform a body scan. Focus your attention on one body area at a time once you’ve gotten a little better at following your breath. Begin with your feet’s soles. How do they feel? Move slowly to your toes, tips of your feet, ankles, and all the way to the top of your head.

Selecting the Right Guided Meditation for You

As previously said, guided meditation can be an effective tool for reducing anxiety and overthinking, but with so many options available, it can be difficult to select the best one for you. Here are some things to consider when selecting a guided meditation for anxiety and overthinking:


Consider the time you have for meditation. Guided meditation sessions might last anything from a few minutes to an hour or more.


Consider what you want to accomplish with your meditation. Do you want to lower anxiety, sleep better, stop overthinking, or focus better? Look for guided meditations that are relevant to your objectives.


The styles of guided meditations can range from body scans to visualizations. Experiment with several styles to discover what works best for you.


Consider your level of meditation experience. If you’re new to meditation, check for beginner-friendly guided meditations.


Guided meditations are available in various formats, including apps, podcasts, videos, and CDs. Select the format that works best for you.

Meditation Apps and Resources

There are numerous meditation applications and resources available to help you get started with guided meditation for anxiety and overthinking. Some of the popular mediation apps are:

  • Headspace
  • Calm
  • Insight timer
  • Simple habit
  • Muse app
  • Buddhify
  • Elmore
  • Welzen
  • Omvana
  • Smiling mind 

These apps include a variety of functions, such as guided meditations, sleep aids, breathing exercises, and more.

In addition to applications, there are numerous more options for guided meditation, such as podcasts, YouTube channels, and websites. Some common resources include The Omega Institute’s YouTube channel, the Meditation Oasis podcast, and the UCLA Mindful app.

Personalising Your Meditation Experience

Personalizing your meditation experience gives you the freedom to tailor your meditation practices to suit your needs and goals. Here are some things to consider when personalising your meditation experience

Your intention

Before you begin guided meditation, ask yourself some basic questions and answer yourself as honest as possible. 

  • What do I hope to achieve with this meditation?
  • Why exactly am I doing this?
  • Which am I tackling first? Anxiety or overthinking (if you experience both)
  • Can I put in the work to make this successful?
  • How do I plan to go about this?

These are some of the questions you can ask yourself to better understand why you are going into guided meditation. It will also help to increase your awareness and more.


Another way to personalize your meditation is in how much time you are willing to spend for your practice. You can choose to do 10 minutes a day or 1-5 minutes daily if you are someone with a really busy schedule.


What resource would you stick with? You could use apps for on-the-go meditation and YouTube, CDs, etc., when you are at home. Others include personalized AI meditations, customizable guided meditations, and free guided meditation tracks. However, choose a resource that resonates with you best.


This is one area that you need to find suits you or is comfortable with. There are so many guided meditation techniques, so find the one that works for you depending on your mood, energy level, interest, and learning style.

Techniques to Combat Overthinking During Meditation

Overthinking during meditation is a common challenge, but there are some techniques that can help. Here are some of the tips to combat overthinking during meditation:

  • Sit comfortably in a quiet room and take three long, deep breaths. Slowly inhale and exhale, and try to relax your body and release the stress.
  • Pay attention to your breathing. When your mind begins to stray, gently bring it back to your breath.
  • Make use of a mantra or imagery. 
  • Perform a body scan. Concentrate on each portion of your body, starting with your toes and progressing to the top of your head.
  • Practice guided meditation. Listening to a leading voice can provide something for the brain to focus on, keeping distracting ideas at bay.
  • Exercise regularly. Meditation can educate your brain to be less reactive to thoughts and more focused on the present moment over time.

Focusing on the Present

Focusing on the present moment can be a daunting one, with some meditation techniques, you will be able to stay present: 

Take note of your surroundings

Take a moment to observe your surroundings and appreciate them.

Concentrate on a task at a time

Multitasking can make living in the present moment difficult. As a result, concentrate your attention on a single task at a time.

Try a body scan

A body scan is a mindfulness exercise in which you focus on each area of your body, beginning with your toes and progressing to the top of your head. This practice can assist you in training your mind to be more present and aware.

Reduce distractions

Try to minimize distractions that can pull your attention away from the present moment.

Visualisation Techniques

Visualization techniques entail utilizing your imagination to create a mental image or scenario in your mind to aid in relaxation, stress reduction, and the promotion of feelings of contentment. Here are some visualization techniques and tips:

Guided imagery 

This relaxing technique relies on your capacity to visualize and daydream. It is simple to practice anytime and wherever you choose. All you have to do is visualize a serene scene in your head.

Colour breathing

This visualization technique can aid in stress alleviation and mood enhancement. To begin, think of something you want to release and imagine breathing out that colour. Then, picture breathing in a colour that represents something you wish to bring in.

Multi-sensory projecting

This visualization technique involves using all of your senses to create a vivid mental image. Make the visualization as vivid as possible, imagine yourself in a specific situation, and engage all your senses to make the visualization as vivid as possible.

Building a Routine with Guided Meditation

Building a routine with guided meditation practice is a terrific approach to incorporating mindfulness into your life. Here are some tips to get you started:

  • Schedule a regular meditation time: 
  • Use guided meditations: 
  • Find an accountability partner
  • Make a Sacred Place
  • Share the serenity

By following these tips, you can successfully build a routine with guided meditation.

Setting Realistic Expectations

When it comes to meditation, it is essential to set realistic expectations. Here are some ideas to help you create realistic expectations:

  • Be receptive to whatever experiences arise throughout your meditation. Don’t fixate on a model of how meditation should feel. 
  • To avoid unnecessary disappointment, assess the realities of conditions and create attainable goals. Regularly checking your expectations versus reality and changing them as needed can promote a healthier emotional and mental state. 
  • Define what you want to achieve from your meditation practice, how physically active you need to be, and how much time you can spend on it. This will enable you to design the best practice for your requirements.
  • Change your focus from expectations to intentions. 

Tracking Progress and Reflecting on Growth

Tracking progress and reflecting on improvement are crucial components of meditation. Here are some ideas to help you track your success and reflect on your growth.

Use a meditation tracker app to keep track of your sessions and progress. There are different apps available to help you track your meditation sessions and development, such as Insight Timer and Tergar Meditation Tracker.

Guided meditation is a useful strategy for dealing with anxiety and overthinking. Try this holistic approach today and get rid or suppress anxiety and overthinking. In the process, you get to know more about yourself and also unlock some unique things about you.


IALH Editor


Beauty, Lifestyle, Fitness, Fashion & All Of Your Interior Needs. Curated by experts, sent to you Bi-weekly.