Real-World Examples of Meditation and Journaling for Anxiety Relief

Everyday examples of meditation and journaling for anxiety

Let’s skip the theory and start with how this looks in real life. Here are some of the best examples of meditation and journaling for anxiety that real people actually use, not just what sounds good in a wellness article.

Imagine these as “mini routines” you can plug into your day.

Morning grounding: breath meditation + intention journaling

You wake up already tense, heart beating a little too fast, mind racing through emails and to‑dos. Before you grab your phone, you sit on the edge of your bed.

You close your eyes and practice a simple breathing meditation:

• Inhale through your nose for a slow count of 4.
• Hold for 4.
• Exhale through your mouth for 6.

You repeat this for about 5 minutes. This is a basic breath-focused meditation that helps calm your nervous system by lengthening the exhale, which activates the body’s relaxation response. The National Center for Complementary and Integrative Health (NCCIH) notes that mindfulness and meditation can help reduce symptoms of anxiety and improve emotional regulation over time (NCCIH).

Right after the meditation, you open a notebook and write:

• How do I feel right now, in one sentence?
• What’s one thing I’m anxious about today?
• What’s one thing I can control today?

That’s it. Three quick prompts. This is a real example of pairing a short meditation with intention journaling to keep anxiety from setting the tone for your entire day.

Commute calm-down: mindful breathing + “worry script” journaling

You’re on the train or sitting in the passenger seat, and your brain is busy writing disaster scenarios about work, family, or money.

You put in your headphones and do a 5–10 minute guided meditation from a reputable app or podcast. Many people use basic mindfulness meditations: noticing the breath, observing thoughts without judgment, and gently returning attention to the present moment.

When you arrive at your destination, you pull out your journal (or a notes app) and write a quick “worry script":

• What I’m afraid will happen:
• How likely this really is (0–100%):
• What I would do if it did happen:

This kind of journaling mirrors cognitive behavioral therapy (CBT) techniques, which are widely supported by research for managing anxiety (NIMH). The meditation helps you step back from your thoughts; the journaling helps you challenge and organize them.

Midday reset: body scan meditation + tension tracking

By lunch, your shoulders are up by your ears, your jaw is tight, and you’ve forgotten to breathe deeply for about three hours.

You close your office door, sit in your car, or even go to the restroom and do a 5-minute body scan meditation:

• You bring attention to your feet, notice sensations, and let them soften.
• Then your legs, hips, stomach, chest, shoulders, jaw, and forehead.
• You silently say, “Soft” or “Release” as you move through each area.

Immediately after, you jot down:

• Where did I feel the most tension?
• What was I thinking about when I felt that?
• One small thing I can do in the next hour to care for my body (stretch, walk, drink water).

This is one of the clearest examples of meditation and journaling for anxiety that targets both physical and mental symptoms. You’re not just calming your body; you’re learning your anxiety’s patterns.

Evening “worry window”: scheduled anxiety meditation + brain dump journaling

Nighttime is when anxiety loves to throw a party. Instead of trying to push it away, you give it a scheduled time.

You set a 10–15 minute “worry window” in the early evening. During that time:

• You sit and do a simple mindfulness meditation, noticing whatever thoughts come up and labeling them: “planning,” “worrying,” “remembering,” “imagining.”
• You don’t fight them; you just notice and return to your breath.

After the meditation, you do a full brain dump in your journal. You write down everything you’re worried about, uncensored, messy, and honest. Then you divide the page into two columns:

• Things I can control this week
• Things I can’t control (but can accept or revisit later)

This is a powerful example of using meditation and journaling for anxiety at night so your brain doesn’t wait until 2 a.m. to unload everything.

Sleep support: guided relaxation + gratitude journaling

If you deal with anxious insomnia, this combo can be a lifesaver.

You lie in bed and listen to a 10–20 minute guided relaxation or yoga nidra (a type of guided meditation often used for stress and sleep). Research suggests that mindfulness-based practices can improve sleep quality and reduce insomnia symptoms in people with anxiety disorders (Harvard Health).

Right after (or right before), you journal three short things:

• One thing that went okay today (not amazing—just okay).
• One moment I felt even slightly safe or calm.
• One thing I’m looking forward to tomorrow, even if it’s tiny (like coffee or a favorite show).

This is a gentler example of meditation and journaling for anxiety that doesn’t force “toxic positivity,” but slowly trains your brain to notice safety and small good moments.

Panic spike: grounding meditation + “five senses” journaling

When anxiety spikes into panic territory—racing heart, shallow breathing, feeling out of control—you need grounding, not long reflection.

You sit, place your feet on the floor, and do a grounding meditation using the five senses:

• Name 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

After the wave passes, you journal briefly:

• What triggered this (if I know)?
• What helped even a little?
• What can I try next time if this happens again?

This is a very practical example of meditation and journaling for anxiety during acute moments, helping you build a personal “panic playbook” over time.

Long-term growth: values meditation + “anxiety story” journaling

Not all anxiety practices are about putting out fires. Some are about understanding the bigger story of your life.

Once a week, you try a short values-based meditation:

• You sit quietly and picture your best self 5 years from now.
• You imagine how that version of you treats people, handles stress, spends time, and takes care of their body.
• You let yourself feel what it’s like to live in alignment with those values.

Then you journal about:

• What matters most to me, even when I’m anxious?
• What kind of person do I want to be in relationships, work, and self-care?
• One tiny action this week that matches those values (even if I still feel anxious).

This is one of the deeper examples of meditation and journaling for anxiety because it shifts the focus from “How do I get rid of anxiety?” to “How do I live well with anxiety?”—which is often more realistic and empowering.

How to build your own examples of meditation and journaling for anxiety

Every nervous system is different. The best examples of meditation and journaling for anxiety are the ones that fit your life, not someone else’s Instagram routine.

Here’s how to design your own combinations.

Start with your anxiety patterns

Ask yourself:

• When does my anxiety hit hardest—morning, commute, work, social situations, bedtime?
• Does it show up more as racing thoughts, body tension, irritability, or shutdown?

Then, match a meditation style to the pattern:

• Racing thoughts: Breath-focused or counting meditations.
• Body tension: Body scans, progressive muscle relaxation, or gentle mindful movement.
• Social anxiety: Loving-kindness or compassion meditations, where you practice sending kindness to yourself and others.
• General unease: Basic mindfulness of breath, sounds, or sensations.

Once you’ve picked a style, pair it with a journaling angle:

• Naming and challenging thoughts
• Tracking triggers and patterns
• Expressing emotions you usually bottle up
• Planning small, realistic coping steps

That’s how you begin to create personal examples of meditation and journaling for anxiety that actually make sense for your real life.

Keep it short and repeatable

You don’t need an hour-long ritual. For most people, 5–15 minutes of meditation plus 5–10 minutes of journaling is enough to make a difference if done consistently.

Some real examples include:

• 7 minutes of breathing + 5 minutes of “What’s bothering me right now?” journaling during lunch.
• 10 minutes of a guided meditation app + 5 minutes of checking in with “What did I handle today that I’m not giving myself credit for?” in the evening.

The magic is in repetition, not perfection.

Use prompts so you’re not staring at a blank page

Blank pages can be intimidating, especially when you’re already anxious. Try rotating a few simple prompts:

• “Right now, my anxiety feels like… (metaphor or image).”
• “Three things I’m afraid will happen and one realistic counter-thought for each.”
• “If my anxiety could talk, it would say… and I would answer…”
• “What helped me even a little today when I felt overwhelmed?”

These prompts turn your practice into living, breathing examples of meditation and journaling for anxiety—not just something you read about once and forget.

2024–2025 trends: how people are using meditation and journaling for anxiety now

Anxiety levels have been high for years, and people are getting more creative and flexible with their coping tools.

Some current trends include:

• Short-form guided meditations: Many people now use 3–7 minute meditations in apps or podcasts instead of long sessions, making it easier to fit into busy days.
• Digital journaling: Notes apps, private blogs, or secure journaling apps are becoming popular for people who don’t want to carry a physical notebook.
• Blending therapy and self-practice: Therapists often encourage clients to combine mindfulness exercises with thought records or mood journals between sessions, especially for anxiety disorders (Mayo Clinic).
• Community-based practice: Online groups and local classes offer guided meditation plus reflection time, creating shared examples of meditation and journaling for anxiety that feel less isolating.

You don’t have to follow trends, but it can be encouraging to know you’re not doing this alone—and that these practices are widely accepted and researched.

Simple structure to try tonight

If you want one straightforward example of meditation and journaling for anxiety you can try today, here’s a gentle evening structure:

• Sit comfortably, close your eyes, and do 5–10 minutes of slow breathing or a basic guided meditation.
• Then open a notebook and answer three prompts:
  • “What am I most anxious about right now?”
  • “What do I know is true about this situation?”
  • “What’s one kind thing I can do for myself in the next 24 hours?”

That’s it. If that’s all you ever did, consistently, you’d still be building a powerful habit of noticing, calming, and caring for yourself.

FAQ: Examples of meditation and journaling for anxiety

Q: What is one simple example of meditation and journaling for anxiety for beginners?
A very simple example: Do 5 minutes of slow breathing—inhale for 4, exhale for 6—then write for 5 minutes answering, “What’s bothering me the most right now?” and “What do I need to hear from a supportive friend?” This keeps things short, direct, and doable.

Q: How often should I combine meditation and journaling for anxiety?
Aim for most days of the week, even if it’s just 5–10 minutes. Research suggests that regular mindfulness practice is more helpful than occasional long sessions. Consistency matters more than length.

Q: Are there examples of meditation and journaling for anxiety that don’t involve writing long pages?
Yes. You can jot down three bullet points after meditating: one anxious thought, one realistic response, and one next step. Or use a mood tracker app and answer a single question like, “What triggered my anxiety today?” Short notes still count as journaling.

Q: Can meditation and journaling replace therapy or medication for anxiety?
For some people with mild anxiety, these practices can be very helpful self-care tools. But for moderate to severe anxiety, or if anxiety interferes with daily life, it’s important to talk with a healthcare professional. The National Institute of Mental Health has guidance on when to seek help and what treatments are available (NIMH). Meditation and journaling can work alongside therapy and medication, not necessarily instead of them.

Q: What if meditation makes my anxiety worse?
This happens for some people, especially with trauma histories or very high anxiety. If sitting quietly with your thoughts feels overwhelming, try shorter practices, open-eye meditations, walking meditation, or grounding exercises that focus on the senses. You can also journal instead of meditating on tough days, or work with a therapist who understands mindfulness-based approaches.

Q: Do I need a special journal or app to get started?
No. A cheap notebook, a pen, and a quiet-ish corner are enough. Apps and guided meditations can help, especially at the beginning, but they’re not required. The best examples of meditation and journaling for anxiety are the ones you’ll actually do with the tools you already have.

If you remember nothing else, remember this: you don’t have to “fix” your anxiety overnight. Instead, think in small experiments. Try one example of meditation and journaling for anxiety this week. Notice how you feel. Adjust. Repeat. Over time, those tiny moments of awareness and kindness toward yourself can add up to a life that feels a lot less like constant emergency mode—and a lot more like something you can actually breathe in.