- Find a quiet place free from distractions and sit upright in a comfortable position.
- Decide how many minutes you have. You may want to set a timer to keep track of the time. Begin with 5 minutes and ease into 20-30.
- Close your eyes and take a few deep breaths. Continue to focus on your natural breathing pattern at a relaxed pace, inhaling and exhaling through the nose.
- When your mind wanders from the breath, simply return your attention back to your breath. Anytime the attention drifts away to a thought or distraction, gently guide focus back to your breathing.
- When the time is complete, remain sitting comfortably with your eyes closed. Take a deep breath as you slowly open your eyes. Have a restful moment before resuming activity.
Could Mindfulness Help You Control Anxiety?
Inhale, then exhale, focusing on your breath. Place a mint on your tongue, and pay close attention to the taste.
These types of exercises promote mindfulness. This state—in which you observe and accept the present moment—may reduce symptoms of anxiety disorder, among other conditions. Other effective treatments for anxiety disorders include counseling and medication. Mindfulness training may be combined with these approaches to ease stress and worries.
In a recent study, seven weeks of mindfulness training reduced anxiety in women with fibromyalgia, who are prone to developing anxiety disorders. And in a review of 19 studies containing almost 500 participants, researchers noticed similar soothing results.
Mindfulness means learning to focus and stay in the present moment. Especially if you have an anxiety disorder, your thoughts may still scatter or race. But instead of being distracted, you’ll learn to let them exist and take their natural course.
With practice, you’ll start accepting and tolerating your fears and worries, rather than trying to actively push them away. Noticing and stepping back from your thoughts may help you let them go.
Article from The StayWell Company, LLC