---
title: "Meditation Techniques for Anxiety & Stress Part 3 - Spiritual Sanctuary"
description: "Bring mindfulness into your daily routine with this simple tea meditation. It will calm your mind and bring you into the present moment. Create a ritual of when you drink tea. For instance, you could drink tea while sitting at your desk before you start working or during a 15-minute break at work to calm and center you. This is also good for an after-meal meditation or as part of your nighttime bed ritual."
url: "https://seekwithinyou.com/blog/meditation-for-anxiety-and-stress/meditation-techniques-for-anxiety-stress-part3"
date: "2026-06-12T23:59:09+00:00"
language: "en-GB"
---

#  Meditation Techniques for Anxiety & Stress Part 3

# Tea Meditation

![Tea Meditation](https://seekwithinyou.com/images/tea-meditation-quote-rs.jpg "Tea Meditation")

This is a simple way to bring mindfulness into your daily routine. It will calm your mind and bring you into the present moment. Create a ritual for when you drink tea. For instance, you could drink tea while sitting at your desk before you start working or during a 15-minute break at work to calm and center you. This is also good for an after-meal meditation or as part of your nighttime bed ritual.

## Type of tea

You may want to choose a tea that is known for its calming and quieting properties such as **passionflower, chamomile, lavender, lemon balm, peppermint**, etc. There are definitely others that are excellent. Research them or work with an herbalist for the teas that are best for you. You can also buy some great herbal tea blends online. One of my favorite places to buy teas is [Southwest Herb](http://swherb.com/blends.html "Southwest Herb"). They have some great tea blends. You may like the **Soothing/Relaxing tea blend** or the **Spirit Soother tea blend**. They are awesome and taste great. Another one of my favorite places to order is [Mountain Rose Herbs](http://www.mountainroseherbs.com/index.php?AID=125911&BID=4100 "Mountain Rose Herbs"). They have a **Peace tea** blend for calming and relaxing. While I have not personally tried this, I use a lot of their other products and they are of the highest quality.

## Preparation

Ensure you are in a quiet place where you can practice this mindfulness meditation for at least 5 minutes.

## Instructions

1. Have your tea prepared ahead of time and place it in front of you. Make sure that it is cool enough to drink.
2. Sit in a comfortable position with spine erect and relaxed. If you are sitting, make sure the chair is at a height where your feet touch the floor.
3. Place a slight smile on your face.
4. Grab your tea with both hands. Observe it in a mindful way.
5. Feel the warmth of the tea on your hands.
6. Silently give thanks to 5 things for which are grateful, including the tea you are about to drink. For instance, **I am grateful for**…… or **thank you for**…...
7. Place the tea to your lips.
8. Close your eyes and take 3 deep abdominal breaths.
9. Breath in with your nose and smell the tea in a mindful way.
10. Slowly sip the tea, while noticing in a mindful way, the sensations of the warm water in your mouth.
11. As you swallow the tea, feel the sensations of the tea flowing through your body as it reaches your lower belly.
12. Take a couple of deeps from your lower abdomen and repeat the process.

Remember that if any thoughts come to your head, observe them in a mindful way (without judgment) and return your attention to the meditation.

After performing this ritual on a regular basis, it will become easier and more automatic to do. It will bring you back into the present moment and quiet your mind. These are all beneficial in the relief of stress and anxiety.

## 30-Day Challenge

Practice the above meditation for 30-days for at least 10-minutes a day. Let us know how it has made you feel by leaving a comment here our on one of our social networks.

- [Facebook](http://www.facebook.com/SeekWithinYou "Facebook")
- [Twitter](http://www.twitter.com/seekwithinyou "Twitter")
- [Google Plus](http://www.gplus.to/meditationforhealth "Google Plus")

### Related Articles

- Part 1 - [Nature Meditation](https://seekwithinyou.com/blog-2/98-healing/283-meditation-techniques-for-anxiety-stress-part1 "Nature Meditation")
- Part 2 - [Smile Meditation](https://seekwithinyou.com/blog-2/98-healing/284-meditation-techniques-for-anxiety-stress-part2 "Smile Meditation")
- Part 4 - [Mindful Eating](https://seekwithinyou.com/blog-2/98-healing/286-meditation-techniques-for-anxiety-stress-part4 "Mindful Eating")

 ![](https://seekwithinyou.com/media/com_rscomments/images/loader.gif)

  [  My comments ](https://seekwithinyou.com/javascript:void(0); "This will show all of your comments.")   [  Subscribe ](https://seekwithinyou.com/javascript:void(0) "Subscribe")

 [ Show comment form ](#rscomments-accordion-content-81442912c6845a5ab6d750128c13f720)

[](https://seekwithinyou.com/javascript:void(0); "Bold")[](https://seekwithinyou.com/javascript:void(0); "Italic")[](https://seekwithinyou.com/javascript:void(0); "Underline")[](https://seekwithinyou.com/javascript:void(0); "Stroke")

[](https://seekwithinyou.com/javascript:void(0); "Quote")[](https://seekwithinyou.com/javascript:void(0); "Emoticons")[](https://seekwithinyou.com/javascript:void(0); "Preview")

[![:confused:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/confused.gif)](https://seekwithinyou.com/javascript:void(0);)[![:cool:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/cool.gif)](https://seekwithinyou.com/javascript:void(0);)[![:cry:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/cry.gif)](https://seekwithinyou.com/javascript:void(0);)[![:laugh:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/laugh.gif)](https://seekwithinyou.com/javascript:void(0);)

[![:lol:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/lol.gif)](https://seekwithinyou.com/javascript:void(0);)[![:normal:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/normal.gif)](https://seekwithinyou.com/javascript:void(0);)[![:blush:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/redface.gif)](https://seekwithinyou.com/javascript:void(0);)[![:rolleyes:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/rolleyes.gif)](https://seekwithinyou.com/javascript:void(0);)

[![:sad:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/sad.gif)](https://seekwithinyou.com/javascript:void(0);)[![:shocked:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/shocked.gif)](https://seekwithinyou.com/javascript:void(0);)[![:sick:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/sick.gif)](https://seekwithinyou.com/javascript:void(0);)[![:sleeping:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/sleeping.gif)](https://seekwithinyou.com/javascript:void(0);)

[![:smile:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/smile.gif)](https://seekwithinyou.com/javascript:void(0);)[![:surprised:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/surprised.gif)](https://seekwithinyou.com/javascript:void(0);)[![:tongue:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/tongue.gif)](https://seekwithinyou.com/javascript:void(0);)[![:unsure:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/unsure.gif)](https://seekwithinyou.com/javascript:void(0);)

[![:whistle:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/whistling.gif)](https://seekwithinyou.com/javascript:void(0);)[![:wink:](https://seekwithinyou.com/media/com_rscomments/images/emoticons/wink.gif)](https://seekwithinyou.com/javascript:void(0);)

 [](https://seekwithinyou.com/javascript:void(0); "Close preview")

  ![](https://seekwithinyou.com/media/com_rscomments/images/loader.gif) 1000 Characters left

---

  Subscribe

  [ I agree to the terms and conditions. ](https://seekwithinyou.com/javascript:void(0))

  I consent to this website collecting my details through this form.

 ![](https://seekwithinyou.com/component/rscomments/captcha?type=form81442912c6845a5ab6d750128c13f720&sid=6a2c9d4d5b326&Itemid=932 "The captcha code is case insensitive.")  [  ](https://seekwithinyou.com/javascript:void(0))

  ![](https://seekwithinyou.com/media/com_rscomments/images/loader.gif)

### Terms & Conditions

 [I Agree](https://seekwithinyou.com/javascript:void(0))[Close](https://seekwithinyou.com/javascript:void(0))

### Subscribe

### Report

### My comments

## Schema

```json
{
    "@context": "https://schema.org",
    "@type": "BreadcrumbList",
    "itemListElement": [
        {
            "@type": "ListItem",
            "position": 1,
            "name": "Retreats Home",
            "item": "https://seekwithinyou.com"
        },
        {
            "@type": "ListItem",
            "position": 2,
            "name": "Archived Blog Articles",
            "item": "https://seekwithinyou.com/blog"
        },
        {
            "@type": "ListItem",
            "position": 3,
            "name": "Meditation for Anxiety and Stress",
            "item": "https://seekwithinyou.com/blog/meditation-for-anxiety-and-stress"
        },
        {
            "@type": "ListItem",
            "position": 4,
            "name": "Meditation Techniques for Anxiety & Stress Part 3",
            "item": "https://seekwithinyou.com/blog/meditation-for-anxiety-and-stress/meditation-techniques-for-anxiety-stress-part3"
        }
    ]
}
```