A Meditation You Can Do Right Now to Ease Anxiety

Hello! As the rainy season ends and the summer heat intensifies, how have you been?

Do you find yourself feeling anxious or worried about something these days?
Sometimes our anxiety has a clear cause, while at other times it can feel vague and hard to define. When such feelings linger, they can make us restless, irritable, or unable to focus—affecting our daily lives.

The first step is simply to acknowledge your feelings by saying, “I’m feeling anxious right now.” Accepting your emotions as they are can be surprisingly powerful.

Mindfulness, the practice of bringing your awareness to “this very moment,” has been shown to help soothe anxious thoughts and emotions.

In this post, we’ll explore the symptoms of anxiety as they appear in the mind and body, and introduce a simple mindfulness meditation you can try to calm your nerves.

Understanding Anxiety: What It Really Is

So, what exactly is anxiety?

We’ve all experienced that restless, uneasy feeling when something weighs on our minds—like wondering, “What if I mess up the interview tomorrow?” or “Will I really be able to handle parenting after giving birth?”

People feel anxious about all kinds of things—work, relationships, finances, family, raising children. At the heart of it, anxiety often comes from facing uncertainty. It’s the tug-of-war between hope (“I’m sure I can make this work”) and fear (“But what if things go wrong?”). Our minds get stuck in a loop, imagining countless “what if” scenarios about things that haven’t even happened yet.

At first glance, anxiety might seem like a negative emotion we should avoid. But in fact, it serves an important purpose. Anxiety is part of our brain’s natural defense system, helping us prepare for potential danger or stress. It gets our bodies and minds ready to fight, flee, or take other protective action when needed.

Who Is More Prone to Anxiety?

So, who tends to be more vulnerable to anxiety?

People who are highly responsible and conscientious often find themselves feeling anxious. They’re perfectionists who throw themselves wholeheartedly into everything they do, working relentlessly toward their goals. When faced with challenges, they may try to handle everything on their own, reluctant to rely on others. This tendency to overthink and take on too much can easily lead to anxious feelings.

Those who are naturally more cautious or fearful can also be more prone to anxiety. They tend to anticipate negative outcomes and worry about what others think of them. Their heightened sensitivity to potential risks and external judgments often leaves them feeling uneasy even before anything actually happens.

When Anxiety Takes Hold: How It Affects Your Mind and Body

Anxiety is a natural and important emotion—it’s our brain’s way of keeping us alert and prepared. But when feelings of worry and unease persist day after day and don’t seem to go away, it’s time to pay attention.

Chronic anxiety can manifest in many ways, affecting both your mental and physical health. You might find your mind racing with thoughts, making it hard to fall asleep. Or you may wake up repeatedly during the night and struggle to get back to sleep. Over time, this lack of rest can drain your energy, lower your focus, and make everyday tasks like work or household chores feel overwhelming.

Here are some common effects anxiety can have on your mind and body:

Mental Effects

・Excessive worrying
・Low mood or depression
・Restlessness and agitation
・Irritability
・Declining self-esteem

Physical Effects

・Rapid heartbeat (palpitations)
・Shortness of breath
・Weakened immune system from lack of sleep
・Dizziness or lightheadedness due to imbalanced nervous system
・Tension headaches and stiff shoulders

These symptoms are signs that your body and mind are under prolonged stress. Recognizing them is the first step toward regaining balance.

The Link Between Anxiety and the Amygdala

When anxiety intensifies, it often brings a sense of restlessness and frustration. Even small obstacles can feel overwhelming, leading to irritation and stress. You may feel as though you’re suffocating—trapped in a state where it’s hard to move forward. In such moments, it can become difficult to process what’s happening around you or organize your thoughts and emotions.

One key reason for this heightened anxiety lies in the brain’s amygdala.

The amygdala plays a central role in processing emotions, intuition, and stress responses. It’s especially involved in negative emotions such as fear, tension, anxiety, and anger.

For those who often experience vague, lingering anxiety or excessive worry, studies suggest their amygdala may be hyperactive. This heightened activity makes them more sensitive to stress and more likely to overreact to perceived threats—even when there is no immediate danger.

Soothing Anxiety with Mindfulness Meditation

One powerful practice you can try to calm your anxious mind is mindfulness meditation. This simple yet profound technique can help quiet an overactive amygdala, allowing both your body and mind to relax and release tension.

When we’re caught up in anxiety, we often find ourselves thinking, “How can I make this feeling go away?” It can feel overwhelming—especially when you can’t bring yourself to talk about it with anyone.

In these moments, the first step is simply noticing: “I’m feeling anxious right now.” Acknowledge your emotions without judgment and give yourself permission to just be. Mindfulness meditation helps you shift your awareness to “this present moment” and observe your thoughts and emotions from a distance.

As you learn to watch your mind objectively, you begin to loosen the grip of anxious thoughts and return to your natural state of calm and balance.

How to Practice Mindfulness Meditation: A Simple Breathing Meditation

Here’s a basic mindfulness breathing practice you can try whenever you’re feeling anxious, restless, or weighed down. Even if you’re short on time, a few slow, deep breaths can activate your parasympathetic nervous system and help you feel more grounded.

Step 1: Sit Comfortably with Good Posture

Find a stable and comfortable sitting position. Keep your back straight and imagine your weight evenly centered on your sit bones. You can sit on a chair or the floor—whichever feels best. Align your ears, shoulders, and hips so they form a straight line. Avoid arching your lower back too much.

Step 2: Bring Awareness to Your Breath (Breathing Meditation)

Relax your arms and shoulders, and settle into an easy, natural rhythm of breathing. The key here is not to control your breath—just observe it.
Notice the air as it flows in through your nose, down your windpipe, and into your lungs. Pay attention to how your belly rises and falls or how your shoulders gently move with each breath.
Silently say to yourself, “Breathing in... Breathing out...” as you stay present with each inhale and exhale.

Step 3: Gently Return to the Breath When Thoughts Arise

It’s natural for thoughts, worries, or emotions to surface during meditation. When this happens, there’s no need to get frustrated or judge yourself. Simply notice: “Ah, I’m thinking about this right now.”
Then, without following the thought, gently bring your focus back to your breath. Over time, this practice trains your mind to observe rather than react—helping you break free from anxious patterns.

Break the Cycle of Anxiety with Mindful Breathing

In this post, we explored what happens to your mind and body when anxiety lingers, and we introduced mindfulness meditation as a gentle way to cope.

Remember, anxiety is a natural human emotion—something we all experience. When anxiety arises, instead of struggling with thoughts like “How can I make this go away?” or “What can I do to stop feeling anxious?” try saying to yourself with compassion: “I see that I’m feeling very anxious right now. And that’s okay.”

There’s no need to force your anxiety to disappear. Instead, try embracing the part of you that feels anxious with kindness and understanding—like holding yourself in a gentle hug.

Whenever you feel overwhelmed, return to your breath. By focusing your awareness on “this present moment” and your natural breathing, mindfulness meditation can help you release tension and find your inner calm.

With each exhale, imagine letting go of your anxious feelings—breathing them out into the air. And most importantly, honor your own pace.

May this practice bring even a little ease to the anxious feelings you’re carrying today.

Thank you so much for reading to the end.