5 Quick & Easy Meditation Techniques to Calm Your Anxious Mind

May 3, 2021
Alexandra Uren

Whether you’re religiously following a mindfulness course online, or simply enjoying the feeling of the sun on your face, there’s a huge number of ways to bring meditation and mindfulness into your day.

Taking the time to be mindful outside of your meditation sessions can help you better deal with stress, tension and even lower your blood pressure.

So whether you’re preparing for a big day ahead or you’re looking to stifle your irritation at an awkward colleague, here’s 5 quick and easy meditation techniques to help calm an anxious mind.

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Become Aware of What’s Happening Around you

Being mindful of what’s going on around you can help you regulate your emotions and decrease symptoms of stress, anxiety, and depression.

When you are feeling anxious, take some time to notice the colours, sounds, smells and textures around you.

It’s all too easy to move through the day without really noticing what’s going on. We may walk to work the same way everyday, or sit in the same seat on the bus.

These little routines mean we can go about our day on autopilot, which can lead to feelings of stagnancy and heighten the symptoms of anxiety.

A quick and easy mindfulness technique is to become aware of what’s going on around you. Pay attention to the various colours of the room, the texture of the items you are holding, or the feel of the wind on your face as you step outside in the morning.

These little mindful moments can boost your mood, as you’ll get out of your head and into your physical body.

Use a Mindfulness Course Online

We all need a little help when it comes to staying motivated and focused. Following a mindfulness course online is a great way to calm an anxious mind.

A mindfulness course online can be a few days or even a few weeks in length, and will teach you a variety of exercises and techniques.

They usually consist of short sessions that can be done anywhere, all you need is a few minutes a day.

Completing a mindfulness course online can help improve physical health, reduce stress, and ease symptoms of depression.

Breathe Mindfully

Breathing exercises are also invaluable when it comes to navigating your way through a stressful day. A guided meditation can teach you a range of breathing exercises to do both in your longer meditation sessions, and when you only have a few minutes spare.

An effective breathing exercise that can be done anytime you feel stressed is equal breathing. Known as Sama Vritti in Sanskrit, equal breathing is the method of making your inhales and exhales the same length.

Breathe in and out through your nose, counting during each breath to make sure they are even in duration. Most people opt for around 4 seconds, but choose whatever duration is most comfortable for you.

Breathing this way for just a few minutes can ease intrusive thoughts and boost your mood.

Eat Mindfully

Mindful eating can improve digestion and lead to greater feelings of satisfaction. Focus fully on the taste, texture and smells of the food you eat.

Mindful eating is another great technique to practise, and the end goal is to be able to eat mindfully for every meal! Eating mindlessly is not only bad for your digestion, it can also lead to weight gain and stress.

So instead of mindlessly inhaling your meal, take the time each day to focus on the flavours, textures and smells of your food. This may mean that finishing a meal takes you twice as long as it would normally – but this is a good thing!

You’ll finish feeling far more satisfied than you would otherwise.

Mindful Walking

Mindful walking is another great way to bring mindfulness into your day. Whether you’re walking to the bus stop or heading to the fridge, try to maintain awareness of your environment.

Not only will you feel more relaxed and centred, you’ll be less likely to trip over!

Mindful walking is another technique that can be practiced whenever you are on the move. Instead of walking to your destination lost in a Podcast or with your head down in your smartphone, try paying attention to what’s going on.

Feel your feet hitting the pavement, listen to the sounds around you, and pay attention to where your thoughts are headed. Mindful walking can lead to greater well-being, improve your mood, and help you manage your stress.

Key Facts

Bringing mindfulness into your day can help ease stress, anxiety and reduce the symptoms of depression. You’ll also experience a number of physical health benefits, including lower blood pressure and better immunity.
Basic mindfulness requires you to become aware of your environment. Taking the time to notice the sounds, smells and colours surrounding you can be deeply relaxing and help curb intrusive thoughts.
A mindfulness course online will offer short mindfulness sessions which can be practiced on a daily basis.
Mindful breathing exercises can be hugely effective if you have a particularly stressful job. Next time you feel stressed at work, spend a few minutes breathing in and out for equal counts.
Mindful eating can boost digestion, aid weight loss and help you get more satisfaction from your meals.
Mindful walking will get you out of your head and into the present moment. Take a few moments to notice what’s going on around you, and pay attention to the movement of your feet and arms as you walk.