Mental Health

4 EASY Object Meditation Techniques to reduce Anxiety

Living with anxiety is exhausting! You wake up anxious and tired because you spent the entire night worrying about yesterday, today, tomorrow and what lies for you in the future. Then, your day is the same as your night, a constant state of anxiety and restlessness. All you ask for is a moment of your life were your mind stops all the rushing thoughts of “what if’s”, and your body finds the peace that you so desperately need.

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Meditation is one of the best techniques that can help you fight anxiety. (And depression too. Read my previous blog here) Meditation can be perceived as complicated and sometimes impossible technique. I won’t lie to you, meditation takes practice and commitment. Nonetheless, it’s something easily achievable!

Object meditation is one of the many meditation techniques that can help you fight anxiety. Honestly, object meditation it is very simple but highly effective. However, if it doesn’t work for you it’s OK. There are other meditation techniques that can help you fight anxiety (and depression); these include, body scan and walking meditation.

4 strategies to reduce anxiety through object meditation:

Credit to – Mindful Meditation Worksheet (You can access it here)

Scented Aid

Essential Oils

Aromatherapy: I can’t tell you how much I love this strategy. Aromatherapy is a complementary therapy that utilizes essential oils and plant compounds and can be used through inhalation or as a topical application. It is known that aromatherapy can reduce anxiety, agitation, stress and depression, therefore improving sleep and body aches. (A detailed explanation can be found here).

All you have to do here is breathe! It’s that simple!

*For inhalation you can use a diffuser or a steam bath. Topical application includes lotions (I love Stress relief body lotion, body wash and foam bath. You can find it here), massage oils and baths.

Auditory Aid

Music and Rain

In my previous blog I talk about how I use this meditation strategy for my blue-depressive days. However, I also use sounds to find inner peace and decrease anxiety. Nature sounds are my favorite, especially the sounds of rain, thunder and ocean waves.

Ocean Waves

*A tool that have been used by health professionals to treat depression and anxiety through auditory aid, is a sound machine. A sound machine includes white noise and nature sounds. If you are interested, you can find it here.

Tangible Aid

Fidget Spinner

This meditation practice is widely used. One of the most recognized instruments for this type of strategy is the famous fidget spinner. A fidget spinner helps decrease anxiety by allowing your brain to focus on that single object. Although research in the use of the fidget spinner as an anti-anxiety tool is still in debate, many fidget spinner users are confident that this tangible object decreases anxiety.

Another technique is the use of rubber bands. As simple as it sounds, rubber bands can have the same effect as a fidget spinner, and it’s probably cheaper. Other tools include, silly putty and yarn.

Visual Aid

Who doesn’t love lava lamps?! By just staring at a changing/moving light (most diffusers include different lighting settings) you can shift your focus, let your mind forget about the “what if’s” and therefore, decrease your anxiety. In addition, staring at a painting, or even the wall, is also considered to be an effective technique.


Staring at a changing light while using scented aid, allows me to decrease my anxiety significantly. *That’s why I love diffusers!

Helping your mind shift the focus and be present in time, can have great benefits in your mental health. Using object meditation can help you find peace and rest!

The first time can be challenging, but don’t give up. Practice and commit. Also, write down your progress and find which strategy works best for you, if not all. I am confident that you can do it! You deserve to be happy.

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  • Kirsten

    I’ve just started learning about meditation and your post was very helpful. I’m in the market for an essential oil diffuser and after reading this I will diffidently try using it with meditation. Do you have a favorite oil?

    • Jennifer

      Hi Kirsten! Thank you for your comment. I am glad my post was helpful. My favorite oils are lavender and tea tree, although I have to admit that I also enjoy mint and lemon.
      I hope you love the experience as much as I do.

      • Jennifer

        Hi Lisa! Thank you for your comment.
        I love that you use progressive relaxation meditation with your clients. I use it often!

        I talk about progressive muscle relaxation here.

  • Katina Horton

    I love that you listed all these different ways to help people. By us all being wired up differently, this is a huge help. I also have realized from myself and talking to my friends, that there is a wide scale on the anxiety range. Years ago, I suffered from hyperthyroid, and was overstressed, and I ended up listening to cassette tapes with sounds of the ocean. Blessings!

    • Jennifer

      Hi Katina, thank you for your comment! I completely agree- anxiety can be so different to every individual.

      I love ocean sounds too! It’s so relaxing! Blessings to you too!

  • Amanda

    Thank you for the tips! I love putting on my noise-cancelling headphones with meditation music – often with subliminal messages for added bonus! – and relaxing to that. I’d forgotten that when I was younger I used to use a candle flame as a visual aid – I’m glad for the reminder!

    • Jennifer

      Hi Amanda! Thank you for your comment. I am glad you found my post helpful.
      I have to try meditation music with subliminal messages! I am always looking for new meditation techniques.

  • Carolyn

    I have used most of these techniques to help me relax. A relaxation tape helped when I was younger, and I love the sound of a summer storm, with rain and thunder. That helps me to sleep better at night.
    I also use silly putty, but one thing that really helps this 61 year old grandmother relax is crayons and coloring books.
    Just filling in every white bit of paper with my crayons gives me so much peace for some reason.

    • Jennifer

      Hi Carolyn,
      Thank you for your comment! I love the sound of storms, rain and thunder as well! It is so relaxing!
      Thank you for reminding me about coloring books. I remember doing that often as a child. I will give it a try again!

    • Jennifer

      Thank you, Stephanie! I am glad my post was helpful. I hope that you find a good technique that can help you relax.
      Feel free to share with me your experience!

    • Jennifer

      Hi! Thank you for your comment 💙
      I completely understand. I was the same way. Meditation is not a simple task. It takes practice and commitment. Not all types of meditation work for everyone, so it’s okay! 🙂

      Glad that you found other techniques helpful! 💙

  • Tia Marshall

    Love this! I’m a therapist who specializes in working with sexual assault survivors. These last few weeks have been really heavy from the media and I’ve found myself more triggered. Mindfulness, though! It’s been a lifesaver and, in the absence of an auditory guide, my ADHD brain at this point in time really has to have a visual. These are perfect! And the fidget spinner…I love those 😛

    • Jennifer

      Thank you for the comment, Tia! I completely understand – I was triggered too. It has been difficult to stay focused.
      I hope these techniques help. Have fun with the fidget spinners 🙂

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