When engaging in any meditation, try to find a quiet space, free of distractions. You can sit on the floor or in a chair. Be comfortable. Attempt to sit as upright as possible, imagining a string pulling the top of your head.
Anxiety reduction exercise:
Four-seven-eight breathing is a breathing exercise that can be used to help reduce anxiety and stress. This particular counting pattern of 4 seconds, 7 seconds, and 8 seconds has been proven through various studies to been quite beneficial in anxiety reduction. When breathing in, it is important to breathe gently through your nose if possible. Additionally, when exhaling, try to exhale through your mouth in a gentle manner.
This is a mindfulness meditation that encourages one to focus on the breath. The purpose here is to help one notice the inhalation and exhalation in the present moment. Mindfulness meditations are frequently used in Acceptance and Commitment Therapy as a way to help one become focused on the present moment without judgment. Simply noticing one’s self and one’s environment as it is.
Thought bubbles meditation:
This is a “thought defusion” mindfulness meditation I created to elucidate the distance between one’s thoughts and feelings and one’s self. Thought defusion is a core concept in Acceptance and Commitment Therapy. Notice how a distressing thought can become less distressing when you simply notice it as a thought, not as a part of yourself.