Be here in the now: Simple and effective mindfulness practices to reduce your anxiety

Many of our evenings are spent worrying about the unseen and uncertain future. We worry about our children’s future, our parents’ health and even about the fact that our retirement savings never seem to be enough. Thoughts about having rainy days make some of us panic and give anxiety to others. It’s actually quite easy to get caught up in this web of fear and lose sight of the present moment.

For a lot of us, the past can also become a source of pain. Regrets about choices we made or missed opportunities can make it difficult to find peace. Unfortunately, this constant cycle of worry about the future and regret over the past does not come without any consequences. It takes a toll on our mental wellbeing in the long run.

Instead of incessantly worrying about things we cannot control, what we should actually befriend is a mindfulness practice that can keep such overthinking and its effects at bay. Studies show that mindfulness has the potential to decrease anxiety levels in most people. By focusing on the present, we can break the cycle of negative thinking that fuels anxiety. Mindfulness also helps us recognise our thoughts and feelings as temporary experiences and not permanent concerns. And it is this shift in thinking that can lead to better emotional resilience and an overall sense of wellbeing in humans.

So, join us as we explore certain mindfulness techniques and learn how they can help in navigating our worries in order to find peace.

Mindful breathing

Easy enough to be practised by anyone, mindful breathing is an effective practice to cope with anxiety. You can start by finding a quiet place in your house where you can sit comfortably. Then, close your eyes and take a deep breath through your nose. Hold it for a second, then breathe out slowly through your mouth. Focus only on your breathing and nothing else. If your mind starts to wander, gently bring your attention back to the sensation of breathing.

This practice helps calm your nervous system and grounds you in the present moment. By concentrating on your breath, you let go of anxious thoughts. A few minutes of mindful breathing daily can reduce your stress and bring peace.

Body scan

Another effective mindfulness practice that is great for combating stress and anxiety is the body scan. This practice consists of paying attention to different parts of your body. It helps release tension and promotes relaxation. You can start by lying down comfortably, closing your eyes and taking a few deep breaths. Begin at your toes and try to notice any sensation, tension or discomfort in the region. Slowly move your focus up through your feet, legs, hips until you reach the top of your head. As you scan your body, try to relax each area.

This practice increases your awareness of bodily sensations and helps you connect with your body. By acknowledging areas of tension and letting them go, you learn to reduce stress and anxiety that gets stored in the body.

Mindful walking

Mindful walking combines physical movement with mindfulness. It is a great practice for those who find it challenging to sit still. Try this – find a space where you can walk slowly. Now, start walking and paying attention to the sensations felt in your feet. Notice how your legs move and how your body feels in motion. Also, focus on your breath as you walk. This practice encourages you to connect with your surroundings as well as with your body. Steadily but surely, as you become aware of your movements, your thoughts begin to settle.

Mindful walking can become a refreshing break from your daily routine and a wonderful way to reduce anxiety.

Mindful eating

As the name suggests, mindful eating involves paying attention to what you eat. Practicing mindful eating can enhance your dining experience and improve your relationship with food. Everyday, before you start eating, turn off the TV, put away your phone and sit down at a table. Take a moment to appreciate the colours, textures and smells of the food on your plate before taking a bite. Now, chew slowly and savour each bite.

This practice promotes healthier eating habits and encourages you to listen to your body’s hunger cues. Mindful eating can turn mealtime into a more enjoyable experience than before. It can also be a solid way to bring calmness in your life.

Gratitude journaling

Gratitude journaling is a simple mindfulness practice that helps you focus on the good things happening in your life. Each day, write down three to five things you’re thankful for. They can be big things, like a good friend or event or small things, like a tasty meal that satiated you. By doing this regularly, you can train your mind to appreciate what you already have, rather than worrying about what’s missing. This positive shift in your persona can help reduce your overall anxiety and improve your wellbeing.

Mindful listening

Many times, we listen to people in order to respond instead of actually paying heed to their words. This is why most of us don’t retain much from our days and interactions. Mindful listening is the practice of fully focusing on the sounds around you, whether it’s music, nature or someone speaking. Cultivating this habit can make you feel better overall. To begin, choose a sound to listen to, such as music or the sounds of nature. Focus all your attention on the sound, noticing all the tones and rhythms. This practice when done daily is not just enjoyable but encourages you to be present and attentive, enhancing your ability to listen without judgement.

By engaging fully with what you hear, you can connect better with your present moment.

Loving-kindness meditation

Sharon Salzberg, an American Buddhist meditation teacher, shares an interesting concept in her teachings and work. Called Metta, Salzberg emphasises on how it is “the ability to embrace all parts of ourselves, as well as all parts of the world.” Metta is not just about showing kindness to others, but also about accepting and embracing parts of ourselves and the world around us—even the difficult or uncomfortable parts.

In a nutshell, loving-kindness meditation or Metta meditation is all about feeling kindness and love towards yourself and others. To practise this, find a comfortable seating position and close your eyes. Begin by directing kind thoughts towards yourself, silently repeating phrases like, “May I be joyous, may I be healthy and safe.” After a few minutes, extend these wishes to your loved ones and acquaintances. Doing this can help reduce negative emotions, such as anger and resentment. Additionally, by wishing well for yourself and others, you can learn to create a positive mindset that enhances your emotional wellbeing. Over time, loving-kindness meditation can help you navigate life’s challenges with greater ease.

Stress relief techniques that involve mindfulness offer a valuable tool for reducing anxiety and promoting emotional wellbeing. By learning to focus on the present moment, we can break free from the cycles of worry and regret. And with regular practice, mindfulness can help us lead a peaceful existence.