Guided Meditation for Anxiety and Stress Relief - a man doing virtual meditation at home

Guided Meditation for Anxiety and Stress Relief

Haeli Harris
October 22, 2021
October 9, 2022

Let’s face it, work is stressful.

Managing stress at work has become more critical than ever, with mental health challenges and stress on the rise. The pressures of meetings, deadlines, and other obligations were already significant. Add to that kids, pets, and countless other household distractions, and you’ve got a recipe for burnout and consistent stress.

Guided meditation isn't just a trend. It is a proven practice to reduce anxiety and improve mental health. Guided meditation for anxiety can help you be more present, reduce your stress, and help you enjoy life more! Mindfulness meditation is a powerful practice for your mental health and a great tool to add to your stress management arsenal.

Employees can learn how to navigate stressful situations with guided meditation for anxiety.

How does stress impact the body?

Whether you love your job or not, we’ve all felt the effects of stress in the workplace. When not appropriately managed, this stress can negatively impact your mental and physical wellness. The American Psychological Association states that uncontrolled stress can lead to headaches, stomachaches, sleep disturbances, short temper, concentration issues, anxiety, insomnia, high blood pressure, and a weakened immune system. All not conducive to a good workday!

Long-term stress can lead to depression, weight gain, insomnia... the list goes on. However, you can help prevent long-term stress by integrating stress management techniques into your routine.

Guided meditation is a great stress management tool to have in your toolbox.

Related: Releasing Stress in a Stay-at-Home World

Using Guided Meditation for Anxiety and Stress Relief

Meditation is an age-old practice. Originally used to “help deepen understanding of the sacred and mystical forces of life,” meditation is now used primarily for relaxation and stress reduction. Mindfulness meditation helps to focus your attention so that you can let go of stress-inducing thoughts filling your mind.

Guided meditation is great because it doesn’t require any fancy equipment or skills. You can meditate anywhere, at any time. You can reap the benefits of mindfulness meditation at your desk, on your couch, or even during a stressful business meeting. Guided meditation has the potential to turn a place of stress into a place of zen and relaxation, improving productivity, attention span, and more.

Even so, clearing your mind is a daunting task.

That’s why virtual guided meditation is such a great resource.

Having an expert guide you through the steps of mindfulness meditation allows you to focus on relaxing without needing to worry about any of the challenges.

Related: The Best Stress Management Techniques from Around the World

What is guided meditation like?

Guided meditation is a practice in which one or more partakers meditate in response to the guidance provided by a certified meditation practitioner.

Guided meditation sessions can be in-person, virtual, or with written instructions. Meditation sessions are often accompanied by music, singing bowls, oral directive, or a combination of these.

Here is a quick guided meditation you can try following along to. Note how you feel before and after the session. What emotions were you feeling during the session? Which thoughts kept coming to mind? Was it difficult to let those thoughts go?  

Related: Perks to Manage Remote Employee Stress

What are the benefits of meditation in the workplace?

Meditation can help improve company culture by fostering a calmer work environment.

Guided meditation can:

  • Help increase your ability to focus on tasks
  • Improve interpersonal relationships, making teamwork easier
  • Increase employee productivity by reducing distracting thoughts
  • Improve your outlook on life, increasing job satisfaction
  • Increase your ability to be creative and innovative

Information overload is real. We are constantly bombarded with media and tasks. Guided meditation helps us disconnect the constant information and reconnect with our minds and bodies.

In addition to reducing stress, meditation may allow you to see a stressful situation through new eyes. Sometimes, a new perspective is all you need to solve a problem.

Guided meditation can also lead to a reduction of negative emotions. As you focus on yourself and your mental state, your anger, stress, and sadness will likely melt away. Sometimes, recognizing and identifying your emotions is the first step to genuinely processing them and letting them go. This reduction of negativity often leads to increased patience, attention span, and creativity.

The emotional benefits of guided meditation extend far beyond the length of your session. The mindfulness and inner peace cultivated during a short, guided mindfulness meditation session can be felt for hours or even days following. Incorporating guided meditation into your workweek allows you to manage stress at work in the short term while also developing long-term stress management skills applicable not only to managing stress at work but all areas of your life.

Guided Meditation and Your Physical Health

The impacts of stress are not only mental. Stress can significantly impact your body and your behavior. The Mayo Clinic details the effects of stress on your body and behavior.

Office work can also lead to desk job pain, further worsening our stress.

Luckily, managing stress through guided meditation can limit and stop these symptoms.

Improved physical health leads to improved mental health and vice versa, so it is essential to take control of both in our own lives. Meditation helps us care for both.

Here's a bonus video with stress management tips and a helpful mindfulness meditation technique I give my clients. We hope this helps you stress less and find some calmness today!  


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Haeli Harris
Haeli Harris
Haeli Harris, LMFT is the Director of Clinical Operations at Nivati. She has been practicing as a Marriage and Family Therapist since 2014. Haeli has experience working as a therapist in private practice settings, residential facilities, outpatient treatment care, schools, and telehealth.