Anxiety is something many of us experience, but there are ways to manage and ease its effects.
Practicing mindfulness exercises for anxiety can be a simple and powerful tool to help calm the mind, reduce stress, and keep us grounded.
In this article, we’ll look at seven practical mindfulness exercises for anxiety that you can easily try, no matter where you are.
What Is Mindfulness and How Does It Help with Anxiety?
Mindfulness is the practice of focusing our attention on the present moment, allowing us to connect with reality instead of getting trapped in our thoughts.
It involves observing our thoughts, feelings, and sensations with a sense of detachment and without judgment.
For those experiencing anxiety, mindfulness can be particularly helpful. By shifting our focus away from worries about the past or future, mindfulness helps us reconnect with the here and now.
In doing so, we gain a fresh perspective on our thoughts and can respond to them in a calmer, more balanced way.
Mindfulness exercises for anxiety are especially beneficial because they train us to approach anxious thoughts with a new perspective, reducing their intensity and impact over time.
1. Deep Breathing Exercises
When we feel anxious, our breathing often becomes shallow and quick, which can make anxiety worse. Practicing deep breathing is one of the most effective mindfulness exercises for anxiety, as it helps slow down our breath and brings a sense of calm.
How to Practice Deep Breathing:
- Sit or lie down in a comfortable spot.
- Close your eyes and take a slow, deep breath in through your nose, letting your belly expand.
- Hold the breath for a second or two, then slowly breathe out through your mouth.
- Repeat this process for a few minutes, focusing on the rhythm of your breathing.
This exercise can be done whenever you’re feeling anxious. The focus on breathing helps redirect your mind away from worry and toward a feeling of peace.
2. Body Scan
The body scan is a relaxing mindfulness exercise for anxiety that can help you notice areas of tension in your body and release it. This practice is all about observing different parts of your body, one at a time, and allowing yourself to relax.
How to Do a Body Scan:
- Lie down or sit in a quiet place where you won’t be disturbed.
- Close your eyes and take a few deep breaths.
- Start by focusing on your toes. Notice how they feel – are they tense, relaxed, warm, or cold?
- Slowly work your way up through each part of your body – feet, legs, stomach, chest, arms, and head.
- At each spot, take a deep breath and imagine letting go of any tension as you exhale.
This exercise is useful in releasing physical tension that often comes with anxiety and brings awareness to the body in a calming way.
3. Mindful Observation
Mindful observation is a simple and quick mindfulness exercise for anxiety that you can do anytime. It involves focusing your attention on one single object, allowing you to shift your mind away from anxious thoughts.
How to Practice Mindful Observation:
- Pick an object in your surroundings – it could be a plant, a cup, or even a small rock.
- Look closely at the object, noticing every detail: its color, shape, texture, and any patterns it may have.
- Stay with this observation for a few minutes, keeping your attention fully on the object.
This practice helps calm the mind by focusing on the details of something neutral, giving your mind a break from worry.
4. Gratitude Journaling
When we’re anxious, it’s easy to focus on negative thoughts. Gratitude journaling is a mindfulness exercise for anxiety that encourages us to shift our focus to positive things in our lives. By reflecting on what we’re grateful for, we can counterbalance the worries of anxiety.
How to Start a Gratitude Journal:
- Set aside a few minutes each day, either in the morning or before bed.
- Write down 3-5 things you’re grateful for. These can be small, like enjoying a good cup of coffee, or big, like spending time with loved ones.
- Be as specific as possible. For example, instead of “I’m grateful for my friend,” you might write, “I’m grateful for the time my friend spent with me today.”
Gratitude journaling can be a powerful tool to help us see the positives, even during stressful times.
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5. Mindful Walking
Mindful walking is a great mindfulness exercise for anxiety if you find it hard to sit still. This practice combines movement with mindfulness, which can be very calming.
How to Practice Mindful Walking:
- Find a place where you can walk slowly and undisturbed.
- Begin walking at a comfortable, relaxed pace. Focus on each step you take.
- Notice the sensations in your feet as they make contact with the ground. Pay attention to how your body moves.
- If your mind wanders, gently bring it back to the physical sensations of walking.
This exercise is a wonderful way to clear your mind, reduce anxiety, and enjoy a mindful break.
6. Five Senses Exercise
The five senses exercise is a quick mindfulness exercise for anxiety, designed to bring you into the present moment by using all of your senses. This technique is particularly useful when anxiety feels overwhelming.
How to Do the Five Senses Exercise:
- Start by noticing five things you can see around you. Really look at each item, focusing on color, shape, and size.
- Next, find four things you can touch. Pay attention to their texture, temperature, and weight.
- Now, notice three things you can hear, whether it’s the hum of a fan or distant traffic.
- Identify two things you can smell. If you’re indoors, move around if needed to pick up scents.
- Finally, find one thing you can taste. This might be the taste of a recent meal or a sip of water.
Using this exercise when you’re anxious can help ground you by bringing your attention back to your immediate environment.
7. Loving-Kindness Practice
Loving-kindness practice is a mindfulness exercise for anxiety that focuses on cultivating compassion toward ourselves and others. It’s particularly helpful when anxiety makes us feel alone or disconnected.
How to Practice Loving-Kindness:
- Sit comfortably and close your eyes.
- Take a few deep breaths to settle in.
- Silently repeat phrases like, “May I be happy, may I be healthy, may I be safe, may I feel at ease.”
- After a few minutes, extend these wishes to others – family, friends, even strangers.
- Continue repeating the phrases, imagining kindness and compassion radiating outward.
This practice can help shift your mind from anxious thoughts to feelings of warmth and connection.
Making Mindfulness Part of Your Daily Life
The best way to use mindfulness exercises for anxiety is to practice them regularly.
You don’t have to set aside a lot of time – even five minutes a day can make a difference.
Over time, these exercises can help you develop a new relationship with your anxiety, giving you tools to manage it in a healthy, balanced way.
By trying one or more of these mindfulness exercises for anxiety, you can start bringing calm, focus, and resilience into your everyday life.
Remember, progress takes time, so be gentle with yourself as you begin this journey toward greater peace and well-being.
HI I’M EMILY
I’m a San Francisco based Meditation Instructor who specializes in helping individuals manage stress, anxiety, relationship difficulties, and sleep issues.
If you’re looking for support and guidance to become the best version of yourself, then let’s chat. Find out more about how to work with me here.
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Emily
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