Do you sometimes feel as if a blind weight is slowly pressing down on your chest, making it impossible for you to breathe? You are not alone. Anxiety is the invisible friend that millions of people agree to live with day in and day out.
However, here’s the thing; your anxiety doesn’t have to dominate your life. Mindfulness is a powerful way to deal with anxiety and find peace in the midst of chaos.
What is mindfulness?
Mindfulness means not judging someone from a “present” frame. It’s about paying attention to their thoughts, feelings, and perceptions, without getting caught up in them.
We are talking about the following: Imagine yourself on the bank of a river, as the water flows in front of you. You see the rippling surface, the waves, and the fish swimming below. In this moment, there is no attempt to change the river or control the flow of the water instead, just the act of watching and leaning in awe, in all its beauty and complexity.
Mindfulness exercises for anxiety
How can mindfulness help deal with anxiety? Here are some exercises to do. Here are some simple meditations you can start with.
1. Body scan: While lying or sitting comfortably, focus on different parts of the body. Start at the toes and slowly move up to the top of the head, paying attention to sensations, feelings, and thoughts without judgment.
2. Mindful breathing: Focus on breathing by feeling the air move in and out of the body. When thoughts come to mind (and they will!), return to the breath without judgment.
3. Walking meditation: As you walk, notice your feet coming into contact with the ground, the movement of your legs and arms, and the rhythm of your breath.
4. Loving-kindness meditation: Focus on sending kindness and compassion to yourself and others. Say phrases like “May I be happy, may I be healthy, may I be at peace” and extend these wishes to others, even to those with whom you may have more difficult feelings.
5. Guided meditation: Listen to guided meditation recordings that will walk you through a series of steps to calm and focus.
Tips for starting a mindfulness practice
1. Start small: Schedule short meditation sessions for 5-10 minutes at first and then work on it as you get more used to the practice.
2. Be gentle with yourself: Learn to go with the flow of thoughts—it’s part of the journey! If you’re having difficulty focusing, avoid judging yourself or expressing frustration.
3. Find a quiet place: Identify a quiet place where you can comfortably practice mindfulness.
4. Make it a habit: Engage in mindfulness on a regular basis, such as right after waking up or before bed.
5. Seek guidance: Find mindfulness apps, books, and classes to take the first nimbus step forward on the long and winding road.
Conclusion
Anxiety can cost you quality time, but should not control your life. In the midst of chaos, mindfulness practices can bring peace, clarity, and compassion.
Mindfulness should be a journey, not a destination. Thus it involves time, patience, and the practice of metta. So be kind to yourself and make initial efforts toward peace in the midst of your storm.
Resources
-Mindfulness apps: Headspace, Calm, Insight Timer.
-Books: “The Miracle of Mindfulness” by Thich Nhat Hanh; “Wherever You Go, There You Are” by Jon Kabat-Zinn.
-Classes: Local yoga studio, mindfulness center, or online course.
As promised with this blog, I hope the information will inspire you to practice mindfulness for anxiety and try out its benefits. And you are not alone there; surely, there is hope and light to finding peace and stability in the midst of chaos.