Life is hectic, especially now. You need a way to get away, even though you may not actually be able to do so physically at the moment. To really embrace the mindful meditation process, you have to find a way to clear your mind and completely let go of as much stress as possible.
Start off by closing your eyes, and then rest your hands loosely on your lap or the arms of the chair. Be sure to focus on your breathing, being aware of each breath coming in and going out. Absorb all the sounds and smells around you.
When you become aware of certain sounds, smells, and thoughts that capture your attention, like an alarm or fresh flowers, let yourself acknowledge them and then come back to the moment again.
Proper breathing is an essential part of effective mindful meditation for anxiety. Your breathing should be slow and rhythmic. This will help you relax and let go of your unwanted anxiety.
Keep your eyes closed, breathe steady, and allow worry, anxiety, and unwanted thoughts to escape from your mind as you exhale. Let your mind rest by completely embracing the moment. Allow yourself the knowledge that your worries are only leaving for a short period of time, so you have to make the most of the moment.
Let thoughts come in and out with your breathing without actually trying to control them. Breathe in through your nose, allowing the calming energy to ultimately take negative thoughts back out as you exhale.
Count Your Breath
Try counting your breaths to help maintain a steady rhythm and pace. Take deep, slow breaths while counting up to four, and then hold for a count of four and release for a count of four. This is called square or box breathing and is a great breathing technique to get you started.