3 Easy Ways to Practice Mindfulness for Anxiety

Here are 3 ways to practice mindfulness for anxiety. These can help you add small moments of mindfulness throughout your day.

Mindfulness for anxiety is all about being fully present in the moment. This means you are focusing on whatever you are doing. You’re not multitasking, you’re not thinking of other things, you are paying attention to the now.

Whenever I introduce mindfulness to my clients, I always remind them that the goal is not for your mind not to wander. Your mind will wander. That’s ok. The goal is to gently bring your focus back to whatever it was you were choosing to focus on. The more you do this, the easier it will get. It takes time and practice.

Everyone’s mind will wander during mindfulness. You’ll be focused on your breathing and your brain will remind you that you need to get eggs from the store or that you forgot to respond to that text message you opened earlier. Don’t engage with the thought. Just gently bring your focus back to your mindfulness practice.

Here are 3 easy ways to practice mindfulness for anxiety if you are just starting out. These are fun, low pressure, and things you likely are already doing but can add an element of mindfulness to it.

1. Listen to a favorite song start to finish

This is something that happens to everyone. Your favorite song comes on and you’re pumped. You’re listening to it, maybe even singing along. Then your brain wanders. Before you know it, the song is over and you missed the best part. You restart it, this time vowing to pay attention to the full song. Maybe it worked the second time, maybe you had to restart it a few times.

Consciously choose a song you are going to listen to and vow to focus throughout the entire song. Pick a good one. It can help to focus intently on the lyrics or even just sing along at the top of your lungs. When your mind wanders, bring it back to the music.

2. Go for a walk and focus on your steps

It doesn’t have to be a walk outside, although that is likely so much more enjoyable. Still, it can even be simply walking in the hallway at work or walking around your house.

First, choose a target location. This might be a tree in the distance or a certain room in your house. When first starting out, pick a target that’s not too far in the distance. Remember, we are practicing and building new habits and ways of thinking.

Then, while you walk from where you are to where you are going, notice what you feel. Focus on the sensation of your feet touching the ground with each step. Even focus on the difference between when your heel touches the ground vs. when the ball of your foot does. Do you feel the different weight when only one foot is on the ground vs. both feet being on the ground? When your mind wanders, bring yourself back to your feet.

3. Take a mindful shower

The next time you shower can be the perfect time for mindfulness. There are so many sensory experiences while we shower: 

• The temperature of the water
• The smell of your soap, shampoo, and conditioner
• The feeling of the water hitting the top of your head, your back, your feet, your face

Again, this doesn’t have to be for the entire shower. You can choose to start with practicing mindfulness just while you wash your hair. Or just while you rinse out the conditioner. Be realistic with how long you are going to practice for. When your mind wanders, bring your focus back to what you feel.

About the author:

I am a psychotherapist who works with millennial and Gen Z women experiencing anxiety and depression. I’ve used mindfulness with clients for years and have taught many people who have never practiced mindfulness before how to do so. We use mindfulness as a way to give your brain a much needed rest from the stress of daily life and to take time to enjoy the small moments that bring us joy. Mindfulness can be one tool to help improve anxiety and depression symptoms over time. I work with my clients to find a way to practice mindfulness for anxiety that works for their life.

If you are in Illinois or Wisconsin, connect with me to see if we may be a good fit to meet your needs and goals. You can also check out my services page to learn more.