Naturally Reduce Anxiety
in 10 Minutes or Less
Technique #1 – Mindfulness Meditation
Mindfulness Meditation is a great way to quickly and safely feel and release anxiety. Unfortunately, it’s also really underutilized.
Besides not knowing how to do it, probably the top reason clients give for not using this technique is that they don’t have time for it. They want to jump right in and try to fix or control what they’re anxious about or they try to avoid it altogether.
Sometimes we can do this. But often, it’s ineffective or unhealthy.
Mindfulness Meditation is neither of those. And I’m going to show you how to do it in 10 minutes or less (if your anxiety is very intense and you have to stop to self-soothe, it may take a bit longer). You can also get experience doing it by following along with the 10 minute guided meditation at the end of this post.
The results are well worth it. It will help you calm down, relieve your distress, and make you more productive in dealing with the root of the issue or moving on. It also helps us go to sleep better during periods of anxiety, another area that tends to get off kilter when we’re stressed.
So let’s get cracking.
What is mindfulness meditation?
Mindfulness meditation is basically a way of focusing your thoughts on your immediate experience. Applied to emotional experiencing, there are 3 basic steps:
- Identify what you’re feeling;
- Observe and experience it without judgement; and
- Release the feeling once it’s run it’s course.
This technique also makes it easier to notice if you’re about to get emotionally overloaded. At this point, switch your attention back to your breathing. This is soothing and provides a sense of control. When you’re ready, you can pick up where you left off and resume processing feelings safely.
This Mindfulness Meditation info graph gives you an overview of the basics, followed by breakdown of how to do each of the steps:
Mindfulness Techniques: How To Do It
1) Close your eyes. Begin with a few rounds of deep breathing. Pay attention to your breathing while you do this and notice what it feels like in your body. Doing this will help you become mindful of what you’re experiencing. It also doubles as a way to calm yourself when you need it.
2) Notice what feeling you’re having and where it’s located in your body. Observe what the sensations feel like, what the emotion is like, with as much detachment as you can.
3) Allow the feeling to exist. Even if you’re scared of it. Consider that the sole purpose of anxiety is to protect you. It’s not always warranted, but its function is a life-saving one. So treat it with respect. Don’t judge it or yourself for having it. And don’t avoid feeling it except possibly temporarily.
(Note: If your feeling(s) becomes too distressing, return to your breathing. You don’t have to deal with it all at once. Work on building tolerance and releasing emotion bit by bit. A trained professional, e.g. a licensed psychotherapist, can help with this.)
4) Allow the feeling to flow through you and dissipate once it’s run it’s course. Like diving through a wave, the fastest way out is through. Your feelings will leave eventually on their own if you don’t stuff or avoid them.
5) Take a moment to feel whatever other emotions are accompanying your anxiety. As your anxiety starts to move through and out of you, you may become aware of other emotions. Name them. Observe them without judging them. Let them flow, then let them go.
Allowing yourself to experience your anxiety like this is important for two reasons. One, it’s a safe and secure way to feel and release anxiety. Two, it’s an opportunity to develop stamina and resilience around anxiety.
It’s a bit like germs. Just like we need exposure to germs to develop resiliency, we also need to expose ourselves to manageable amounts of anxiety in order to have stamina around it. Done safely, in moderate amounts, it’s not just survivable. It’s good for you.
So the next time you feel anxious, don’t jump away from the opportunity to feel and release the emotion quickly and safely. Try this technique – and let me know how it works for you!
Try This Action Step:
Listen to the 10 minute guided meditation recording in the Additional Resources below. Follow my directions as I walk you through mindfulness meditation and give it a try.
If you like it, then commit to doing 10 minutes a day of mindfulness meditation as a daily practice. Keep a journal to record your discoveries.
And join me for Technique 2 , in which we’ll take a look at how to think better and feel better through Thought Checking and Correcting. Thanks for joining me!
To help you implement the technique, I’ve created a 10 minute guided mindfulness meditation called Feel Better through Mindfulness. It will walk you through the steps above and help you safely identify, experience and release any negative emotions you may be experiencing. You’ll also learn to calm and soothe yourself when you most need it. Click below the image to play:
Agree? Disagree? Please let me know by commenting below . I value your feedback!