“I attempted mindfulness, but I just can’t seem to quiet my thoughts.”
If you’ve felt this way, you’re not alone. A common misconception about mindfulness is that it requires silencing your thoughts or attaining a completely blank mind. But the reality is quite different:
Mindfulness Isn’t About Emptying Your Mind
It’s about recognizing what’s occurring in your mind without judgment. This shift in perspective can be transformative, especially during moments of anxiety. Mindfulness is also about immersing yourself fully in the present moment (more on that shortly, so keep reading!).
When anxiety strikes, our thoughts can become overwhelming. Our bodies tense up, and our breathing becomes shallow. In these situations, attempting to force calmness or “turn off” your thoughts often backfires. Instead of finding solace, you might feel like you’re failing at mindfulness, which adds to your stress!
What Can Truly Help When You’re Anxious?
Consider trying these gentle techniques:
- Feel your feet on the ground. This simple grounding technique can help you reconnect with the present and establish a sense of stability.
- Observe your breath without attempting to change it. Where do you sense it? In your chest, your belly, your nose? Is it fast or slow, shallow or deep?
- Name your feelings with kindness. Try saying, “This is anxiety. It’s okay to feel this way. I am safe.” Recognizing your experience can help calm the fear response in your brain.
- Place your hand on your heart. Studies indicate that this gesture activates the parasympathetic nervous system, which is your body’s natural way to calm itself.
Additionally, here are a couple of my favorite research-backed practices from my new book, 101 Mindfulness Practices to Ease Anxiety, designed to provide quick and effective relief when you’re feeling overwhelmed:
Box Breathing
This structured breathing practice is often utilized by athletes, performers, and even Navy SEALs to maintain composure under pressure.
Here’s how to do it:
- Inhale deeply 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 can help regulate your nervous system, stabilize your thoughts, and gently guide your attention back to the present.
Legs Up the Wall
This restorative yoga position is precisely what it sounds like: lie on your back and extend your legs up against a wall. You can place a folded blanket or pillow under your hips for added comfort.
Stay in this pose for 5–10 minutes, allowing your breath to flow naturally. This position encourages your body’s relaxation response, reduces your heart rate, and calms the nervous system. It’s particularly beneficial when anxiety is accompanied by physical restlessness or fatigue.
For additional calm: Try combining Box Breathing while resting in Legs Up the Wall. The breathwork calms your mind while the posture relaxes your body, resulting in a full-body reset when you need it most.
Mindfulness Is About Presence, Not Perfection
It’s not about doing it perfectly, but about returning – time and again – with patience and compassion. Over time, mindfulness helps us establish space between ourselves and our anxiety, allowing for greater clarity, calmness, and self-trust.
If you’re interested in exploring this further, my new book, 101 Mindfulness Practices to Ease Anxiety, offers simple, science-informed tools that genuinely work. Whether you have just 30 seconds or a few minutes, you’ll find something to support you.
You deserve peace, even amidst chaos, and especially on tough days.
Order your copy today from your favorite online bookstore and start assembling your toolkit for calmer, more centered days ahead.
Author Bio
Ashton August is an esteemed author, yoga and meditation instructor, and a prominent figure in the wellness community. Committed to fostering mindfulness and holistic well-being, she has developed a thriving online community through her popular website YouAligned.com and the YouAligned Classes app. Ashton holds her MFA in Creative Non-Fiction Writing and has authored three books, including 101 Mindfulness Practices to Ease Anxiety, A Year of Self Motivation for Women, and Learn. Grow. Shift: 30 Days of Personal Growth.
Her engaging and inspiring approach has made her a cherished personality in the wellness community, where she continues to motivate individuals to adopt a balanced, mindful lifestyle through her writings, teacher trainings, workshops, and retreats.
Connect with Ashton and find out more at her website: ashtonaugust.com.
