4 Mindfulness Exercises to Help You Manage Stress & Anxiety

Mindfulness is a type of meditation and therapeutic technique, which can help manage anxiety and stress. Being mindful is being consciously aware of something in the moment. Through mindfulness we are able to intentionally bring something into our awareness and accept its presence as it is happening. It is being keenly aware of the present moment and acknowledging and accepting our actions, feelings or thoughts with a non-judgmental attitude. 

The following are suggestions on how to incorporate mindfulness into your life. Each technique offers a way to practice mindfulness. The key is to find one that interests you and to try it out. Enjoy the process of finding a mindfulness activity that works for you: 

Anchor to Sounds

Goal: To strengthen the skill of focus and attention.

1. Place your attention on the sounds outside of where you are, inside the space that you are in, inside your own body, etc.
2. Notice when your thoughts begin to wander and gently bring your focus back to the present sounds.

Anchor Breath

Goal: To calm the body and mind, stay in the present moment, and pause before you react.

1. Bring your attention down to your body and to your belly. Notice how your belly feels. What sensations are there? Is it tight? Is it relaxed?
2. Now bring attention to your breath.
3. Notice how the breath makes the belly expand like a balloon on the inhale and deflate on the exhale. See if you can keep your attention and focus on your breath for one full cycle (inhale/exhale).
4. Repeat. Practice this 1-2 minutes and repeat several times.

Loving Kindness Meditation

Goal: To send love to ourselves and others.

1. Say these words to yourself, someone you love, someone you do not know, someone that is difficult to get along with, or to all beings everywhere: “May you be happy. May you be healthy. May you be safe. May you live in peace.”

Body Scan with Gratitude and Tense/Release

Goal: To strengthen the mind-body connection, to send gratitude, and to relax your body.

1. Begin with 3 deep breaths.
2. Inhale through your nose and exhale through your mouth.
3. Bring your awareness to your body, beginning with your feet and moving up your body. Notice any sensations inside your body.
4. Tense and release the muscles in each region of your body. For example, if you have tension in your shoulders, bring your shoulders together behind you. Hold them tightly, tense them as hard as you can without straining and keep holding for 5 seconds, then release.

It is best to practice mindfulness exercises when you are calm and relaxed. After getting more comfortable with engaging in mindfulness, it will become easier to use these techniques when you are experiencing a heightened state of stress and anxiety. Give yourself grace and the opportunity to practice these helpful and healthy mindfulness practices.

Written by Lynn Cukaj