I didn’t know it at the time, but a powerful two-hour meditation session in the rain would transform my fear and anxiety forever.
Let me take you back…
Years ago there was a bloody awful time in my life when my dear mom nearly passed and at the same time I was breaking up with my girlfriend, all while dealing with a major health concern. I won’t lie. I was in a terrible state, my stress and anxiety levels were through the roof, and I was having panic attacks. It felt as though I were being electrocuted from the inside. And it went on for weeks.
Then one day I just couldn’t take it anymore. I demanded myself to go outside and meditate for however long it took to work my way out of the maze of stress in my mind. I’m about to tell you how I did that, because I’m very confident that my experience, and what I learned from it, could be very valuable for you if you’re going through a time of stress.
Quick Fact Break: What Stress Does To The Brain
| Effect of Stress | Description |
|---|---|
| Amygdala activation | Heightens fear and emotional reactions |
| Hippocampus shrinkage | Impairs memory and emotional regulation |
| Prefrontal cortex suppression | Reduces decision-making and self-control |
How I Meditated Out Of Stress And Anxiety
It was a very rainy spring day when I decided I would meditate until I escaped my fears.
And here we come to the first inalienable truth of meditation and anxiety: it can be crazy difficult to make yourself meditate during times of acute stress. At such times you feel much more like screaming at the top of your lungs than sitting silently and observing your breath.
It’s paradoxical that meditation, arguably the best thing for stress, is the last thing you feel like doing when you’re stressed. I think there’s a degree of fear too, because you’re often worried about what thoughts you might observe when you finally sit in silence — when you finally stop distracting yourself from all that pain inside.
For me, it took a moment of sheer will — the kind of will you have when ripping off a bandaid — to actually make myself go outside to meditate. But I did decide to face the music and dance. And so I went outside and stood in the pouring rain. And do you know what? Standing in the rain helped a great deal.
During times of extreme stress, you feel far more like screaming than sitting silently and observing your breath.
Quick Insight: Why Meditation Feels Hard During Stress
- Fight-or-flight mode makes sitting still feel unnatural
- Fear of thoughts: Silence can magnify painful emotions
- Energy imbalance: Restlessness and agitation peak during stress
Standing in the Rain Helped…
When I decided to meditate in the rain that day, it wasn’t planned. I was just desperate to be alone, outside, and breathing deeply.
But looking back, I’m absolutely certain the rain helped me ground myself during the meditation session. Scientifically, we know that tapping (Emotional Freedom Technique) and cold exposure can help to reduce anxiety symptoms. So it makes perfect sense that the cold rain tapping against my skin naturally supported my attempt at overcoming stress through meditation.
Also, because of the rain, I couldn’t sit down. That turned out to be another blessing. I was too agitated to sit calmly, but standing? That felt possible. Maybe it’s the body language difference — standing feels stronger, more empowered than sitting passively.
Interestingly, standing meditation is a traditional technique in Daoist practices. It’s called Zhan Zhuang, and it’s used to align the body with natural forces and strengthen internal energy (Qi). It also teaches stillness in the face of discomfort, something I desperately needed at that time.
Standing Meditation (Zhan Zhuang) At A Glance
| Benefit | Why It Helps |
|---|---|
| Improves grounding | Feel more connected and stable |
| Builds resilience | Trains us to stay calm under stress |
| Aligns energy channels | Supports healing and vitality |
I Also Used Abhaya Mudra
Another important part of my meditation that day was my hand gesture: Abhaya Mudra.
This is an ancient gesture symbolizing fearlessness, protection, and peace. You perform it by raising your right hand to shoulder height, palm facing outward, fingers extended upward.
Symbolically, it’s about projecting strength and calm, which is exactly what I needed to overcome my intense anxiety. Using it helped me embody the internal power to stay present through the storm — both external and internal.
How Abhaya Mudra Helps Anxiety
- Represents fearlessness and safety
- Embodies courage physically through posture
- Rewires body-mind connection toward calmness
And So, My Anxiety Meditation Began
The moment I tried to meditate, it became obvious: I couldn’t use my usual meditation technique. My mind was too scrambled for that.
Normally, I would focus on my breathing, but every time I tried, my mind would immediately spiral into stress thoughts. So instead of forcing a rigid method, I gave myself permission to focus on anything in the present moment: the rain on my skin, the feeling of my feet planted on the ground, the sound of the wind.
The simple rule I gave myself was: “When you get too lost in thoughts or emotions, just come back to any sensory experience.”
It took a long time. But slowly, my mind began to quiet. I started feeling more grounded, more alive, more here.
Quick Tip: Sensory Focus Meditation Method
- Focus on one sense (touch, sound, smell, etc.)
- When overwhelmed, return to that sensory anchor
- Gentle attention, no force or pressure to concentrate
That Meditation Changed Things
I’m not going to tell you I instantly healed all my trauma in two hours. This isn’t Instagram.
But I will tell you this: that meditation created a real shift in me.
The stress and anxiety were still there after that rainy meditation, but my mindset had changed dramatically. Before, I had felt hopeless, trapped in my suffering. Afterward, I felt empowered. I realized that even in the middle of overwhelming stress, I could hold myself through it with meditation.
And that realization started me on the true path to healing.
Ready To Start Healing Through Meditation?
If you’re struggling with stress or anxiety, meditation can make all the difference.
Start simple. Start now.
And if you’d like some guidance, check out my free resources or book a private meditation coaching session with me.
You are stronger than you think.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.