Mindfulness exercises for anxiety

The Mindfulness is the best medicine to treat anxiety. In recent years the sale of antidepressants and anxiolytics to treat depression and anxiety have increased. However, studies have shown that we can use Mindfulness to be happier. Don’t you know what we’re talking about? In short, this technique is considered a philosophy of life based on meditation. With it, relaxation techniques are applied through which the focus of attention or better known as mindfulness is worked. Interesting, right? Well, pay attention because we explain how to perform the best Mindfulness exercises for anxiety step by step.


  1. What is Mindfulness?
  2. Mindfulness for anxiety.
  3. Recommendations when practicing Mindfulness.
  4. Mindfulness exercises for anxiety.
  5. Mindfulness Exercise 1: Mindfulness Minute.
  6. Mindfulness Exercise 2: Mindful Observation.
  7. Mindfulness Exercise 3: Focusing on sounds.
  8. Mindfulness Exercise 4: Countdown.
  9. Mindfulness exercise 5: Attention in everyday life.

What is Mindfulness?

Mindfulness is a practice widely used in psychology with the aim of improving various physical and mental conditions. It is a technique that seeks to live in the present moment to be aware of our own inner “I” through relaxation exercises. In this way, emotions are mastered by actively living the present, and the person is the owner of their feelings, thoughts and sensations. The important thing is to be able to separate our thoughts from ourselves to value them and prevent them from having negative effects on our mind, in addition to being more tolerant of negative emotions.

Mindfulness for anxiety.

A study by the Journal of Internal Medicine revealed the wonderful positive effects of this practice. They showed that doing just 30 minutes of these relaxation exercises a day alleviates the symptoms of psychological problems such as anxiety and depression. Yes, with only half an hour a day! There is no doubt that it is worth trying, since it will not take us long and Mindfulness exercises are not difficult to perform. In addition, practicing mindfulness also has other positive health effects. Pay attention to those that we tell you below.

Benefits of Mindfulness for health.

  • Reduce stress.
  • Improve memory.
  • Improves mood.
  • Fight insomnia.
  • Strengthens emotional intelligence.
  • Stimulates creativity.
  • Helps us enjoy the present moment.
  • Increase self-awareness.
  • Increase self-acceptance.

Recommendations when practicing Mindfulness.

Where to practice Mindfulness?

Mindfulness exercises can be performed by adults and children; however, it is recommended that children are accompanied by an adult until they learn to practice them correctly. The truth is that they can be carried out practically anywhere, although a comfortable place, such as our home, is recommended in order to obtain the greatest number of benefits during its execution. Take the opportunity to avoid any possible annoyance such as electronic devices. Wear comfortable clothes and make sure the temperature is right.

When to practice Mindfulness?

The advantage of this practice is that it can be carried out in as little as 30 minutes a day, at any time of the day. It is better to start training with shorter sessions, of about 10 minutes, and extend the time as the exercise is better controlled. Practicing Mindfulness is not difficult but it requires concentration and patience to control your breathing and thoughts.

What is the proper position?

The most important thing is that when practicing Mindfulness, you feel comfortable and relaxed. Sit on the floor on a cushion with your back straight, or if it is not comfortable, sit in a chair with your feet on the floor and your back against the backrest.

Mindfulness exercises for anxiety.

To perform Mindfulness exercises for anxiety we recommend this schedule:

  • Weeks 1-2: Dedicate 1 minute a day in the morning and 1 minute at night.
  • Weeks 3-4: Extend the exercise to 5 minutes in the morning and 5 at night.
  • Weeks 5-6: 10 minutes when getting up and another 10 before going to bed.
  • Weeks 7-8: 30 minutes a day at your preferred time.

Now, if you feel comfortable and ready, you can extend the sessions ahead of time. Just make sure that each session is useful and that you get its benefits.

Mindfulness Exercise 1: Mindfulness Minute.

This Mindfulness exercise for anxiety is perfect to start getting started in this practice. It consists of just 1 minute during which we must focus on our breathing. Sit with your back straight, with your arms and legs at rest and your eyes open. Inhale air through your mouth trying to swell your abdomen and exhale through your mouth. While doing the exercise, try to focus as much as possible on your breath. Feel how the air enters, floods your lungs and, later, goes out through your mouth.

You will surely be distracted and realize that you are thinking about something else.  Don’t worry, it’s completely normal. Get back to your breathing and doing the exercise correctly. If you find that you cannot concentrate after several attempts, give up the exercise and try to do it later. This may not be the right time!

Mindfulness Exercise 2: Mindful Observation.

As the name suggests, this Mindfulness exercise for adults with anxiety consists of focusing all your attention on an object; whichever. You should try to focus all your attention on the object until you can feel the sensation that you are present at that moment, both physically and mentally. You must feel awake trying to get the chosen object to steal all your attention. If while you are doing it your gaze drifts to other points in the room or you are thinking about objects that are not the chosen one, correct and focus again by directing your attention to the initial object. Look at its shape, color, texture, etc.

Mindfulness Exercise 3: Focusing on sounds.

In this Mindfulness exercise to reduce anxiety we must use the sense of hearing. It consists of staying alert to the sounds around us and being aware of them. Don’t try to decipher every sound; it doesn’t matter if it’s a car, a bird or a human voice. The aim of this exercise is to be able to return our attention to actively listening to sounds every time we think of them when listening to them. That is, we must separate the sounds from the thoughts that evoke us. The goal is to feel the sounds, not think about them.

Mindfulness Exercise 4: Countdown.

In this exercise we will sit comfortably on the floor on a pillow or in a chair (remember to maintain the correct posture). We close our eyes and focus all our attention on counting to 10. It seems easy but you will see that you will involuntarily be thinking about any pending task that you have to do that same day or when you have left the bathroom light on. Every time this happens, start over from 1. Remember that a thought can also be to think about exercise, that is, if you are doing it well or badly, or if you feel more relaxed.

Mindfulness exercise 5: Attention in everyday life.

In this Mindfulness exercise for anxiety you don’t even need to stay still. You just have to choose some daily action that is part of your day to day and focus all your attention on it. Easy, right? The goal of this exercise is to develop a greater awareness of daily tasks to appreciate the simplest. Some example with which you can practice this relaxation exercise for anxiety is cleaning the home, a simple shower, while eating your breakfast, or even opening a door. You can choose the action you want; the important thing is that while doing it you focus all your attention on the sensations that that moment evokes in you: touch, smell, noise, movement, etc. As you do this, catch any negative thoughts, stop, and try to classify them and eliminate the negativity. Just strive to be aware of that everyday moment that you’ve never stopped to think about before. Perhaps you realize that it brings you more benefits than you thought, or that you are more fortunate than you thought.

This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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