“I attempted mindfulness, yet I struggle to quiet my mind.”
If you resonate with this sentiment, you’re not alone. A prevalent misconception about mindfulness is that it involves silencing thoughts or reaching a completely blank mental state. However, here’s the reality:
Mindfulness Doesn’t Require a Clear Mind
It focuses on acknowledging your thoughts and feelings in a non-judgmental way. This subtle change in perspective can be transformative, particularly during moments of anxiety. Mindfulness is also about concentrating your attention on the here and now (more on that soon, so keep reading!).
During episodes of anxiety, our thoughts can spiral out of control. Our bodies may tense up, and our breathing can become rapid. In such instances, attempting to force a state of calm or to “turn off” your thoughts often backfires. Rather than finding peace, you might feel as if you’re failing at mindfulness, which can increase your stress levels!
What Actually Supports You in Times of Anxiousness?
Consider these gentle strategies instead:
- Feel your feet on the ground. This simple act of grounding helps reconnect you to the present and instills a sense of balance.
- Observe your breath without attempting to alter it. Where do you notice it? In your chest, your stomach, your nose? Is it quick or slow, shallow or deep?
- Label your feelings with compassion. Try stating, “This is anxiety. It’s okay to experience this sensation. I am safe.” Identifying your feelings can help calm the brain’s fear response.
- Rest your hand on your heart. Studies indicate that this gesture activates the parasympathetic nervous system, which is your body’s natural relaxation mechanism.
Additionally, here are a few of my favorite science-backed methods from my recent publication, 101 Mindfulness Practices to Ease Anxiety, that provide quick, effective support when you’re feeling overwhelmed:
Box Breathing
This breathing technique, frequently utilized by athletes, performers, and even Navy SEALs, helps maintain calmness under pressure.
Here’s how to practice it:
- Inhale slowly through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale gently through your mouth for a count of 4.
- Hold your breath again for a count of 4.
- Repeat for 4-6 cycles.
Box breathing aids in regulating your nervous system, stabilizing your thoughts, and gently bringing your focus back to the present.
Legs Up the Wall
This restorative yoga position involves lying on your back with your legs raised against a wall. You may place a folded blanket or pillow under your hips for additional comfort.
Stay in this position for 5-10 minutes, allowing your breath to flow naturally. This pose activates the body’s relaxation response, reduces heart rate, and calms the nervous system, making it especially beneficial when anxiety is paired with physical restlessness or fatigue.
For an additional touch of tranquility: Consider integrating Box Breathing while performing Legs Up the Wall. The breathwork calms your mind while the pose relaxes your body, allowing for a comprehensive reset when you need it most.
Mindfulness Is About Being Present, Not Perfect
It’s not about doing things perfectly. It’s about consistently returning to the practice with patience and compassion. Over time, mindfulness cultivates a distance between you and your anxiety, facilitating clarity, calmness, and self-assurance.
If you’re interested in diving deeper into this topic, my recent book, 101 Mindfulness Practices to Ease Anxiety, provides accessible, research-supported tools for all situations, whether you have 30 seconds or several minutes to spare.
You deserve peace, even amid chaos, even on challenging days. Especially then.
Order your copy today from your preferred online retailer and begin assembling your toolkit for more grounded and serene days ahead.
Author Bio
Ashton August is a renowned author, yoga and meditation teacher, and a significant figure in the wellness community. Committed to fostering mindfulness and holistic health, she has cultivated a vibrant online community through her popular website YouAligned.com and the YouAligned Classes app. Ashton holds an MFA in Creative NonFiction Writing and is the author of three books: 101 Mindfulness Practices to Ease Anxiety, A Year of Self Motivation for Women, and Learn. Grow. Shift: 30 Days of Personal Growth.
Her relatable and uplifting approach has made her a cherished presence in the wellness sector, inspiring individuals to pursue a mindful and balanced lifestyle through her writings, teacher trainings, workshops, and retreats.
Connect with Ashton and discover more at her website: ashtonaugust.com.