10 Simple Mindfulness Practices to Reduce Anxiety and Boost Mental Health

My clinic sees many clients suffering with anxiety and stress-related health conditions. People seem exasperated with the western medical system and want an alternative way to help themselves, a more natural and sustainable way. I have also previously done a YouTube video on some simple somatic exercises to learn to self-soothe.

Anxiety can feel overwhelming, but mindfulness offers simple, effective ways to bring balance and peace back into your life. By focusing on the present moment, mindfulness helps reduce stress, improve emotional regulation, and boost overall mental health (and physical health!). Here are 10 easy mindfulness practices you can start using today.

1. Deep Breathing Exercises

Deep breathing helps calm the nervous system

When anxiety strikes, deep breathing is your first line of defense. Close your eyes, inhale deeply for four seconds, hold for four seconds, and exhale for six seconds. You can even combine this with visualisation to envision white healing light on the in-breath, and grey smog leaving on the out-breath. Deep breathing activates your parasympathetic nervous system, calming your body and mind.

2. Body Scan Meditation

Listening to a guided Yoga Nidra can help soothe the sympathetic nervous system

This practice involves paying attention to each part of your body, starting from your toes and moving upward. It helps release tension, improves self-awareness, and grounds you in the present moment. Body scans are integral to the modality of Somatic Hypnosis whereby the client is asked to frequently "check in" with their body in order to help guide the session, integrate the mind-body-spirit, and to promote healing. For those familiar with yoga, there is a practice called Yoga Nidra which is similar to body scan meditation and is extremely helpful to relax your sympathetic nervous system.

3. Mindful Eating

   
   

Nan Tien Temple - Wollongong Australia

Recently, my friends and I spent the day in a Buddhist Monastery to see how Buddhist meditation differed to what we were taught by our various teachers. What was a new experience for us was their "eating meditation" practice; to eat in silence and involve all of your senses during the meal! It was hard to do, if I am honest! Instead of rushing through meals, take time to savor each bite. Focus on the texture, taste, and aroma of your food. This practice not only aids digestion but also helps reduce emotional eating caused by stress.

4. Gratitude Journaling

Journaling to enhance mindfulness

Set aside five minutes daily to jot down three things you’re grateful for. This practice shifts your focus from anxiety-inducing thoughts to positive aspects of your life, improving overall mental health. If you are in a low state and can't think of anything, just go small; perhaps you are grateful for a comfortable bed or pillow, or maybe you are grateful to have a functional body that gets you from A to B.

5. Walking Meditation

   
   

Combine mindfulness with gentle exercise by practicing walking meditation. Concentrate on the sensation of your feet touching the ground, your breath, and the sounds around you. It’s a great way to reduce stress while staying active. Dr Joe Dispenza teaches us all about how to reach that higher vibrational state, not just on a meditation cushion in our Zen room, but in our everyday lives, embodying that higher state throughout our day. Guided walking meditations provide an easy way to learn to do this.

6. Mindful Listening

Mindful listening is not always an inherent skill

Believe it or not, this is not always a natural process but sometimes a learned one. Practice active listening during conversations. Focus fully on the speaker without planning your response. This strengthens relationships and helps you stay present in the moment.

7. Visualisation Techniques

Close your eyes and imagine a peaceful setting, such as a beach, bush, or your favourite room. Engage all your senses by imagining the sounds, smells, and textures in the scene. Visualisation helps reduce anxiety and promotes relaxation. Self-hypnosis often utilises visualisation and is a tool often used in my clinical hypnotherapy practice.

8. Mindfulness Apps

Teaching a child to calm their nervous system is the best thing you can teach them.

Use apps like Calm, Headspace, or Insight Timer to guide your mindfulness practice. These tools offer everything from breathing exercises to guided meditations, making mindfulness accessible anytime, anywhere. And the best part is that they are also great for kids. I taught my children from a young age to meditate and relax, and these apps are a daily part of their lives.

9. Progressive Muscle Relaxation (PMR)

   
   

This technique involves tensing and relaxing each muscle group in your body. PMR helps relieve physical tension associated with anxiety, leaving you feeling more relaxed.

10. Mindful Self-Compassion

    
    

Be kind to yourself when anxiety arises. Acknowledge your feelings without judgment and offer yourself words of encouragement. Self-compassion helps build resilience and fosters emotional well-being.

How Mindfulness Boosts Mental Health

Mindfulness reduces anxiety by shifting focus away from worries and into the present moment. Regular practice can lower cortisol levels, enhance emotional regulation, and improve overall mental clarity.

Getting Started with Mindfulness

No need to feel overwhelmed. You don’t need hours to practice mindfulness; even five minutes a day can make a difference. Start with one or two practices from this list and gradually incorporate more into your routine.

Main Take-Away

Mindfulness is a powerful tool for reducing anxiety and improving mental health. By practicing these simple techniques regularly, you can foster a sense of peace, clarity, and emotional resilience. And remember that it is a practice which requires regular repetition, much likes bicep reps at the gym. Keep going and it will build!

Need further help?

Clinical Hypnotherapy is a powerful tool to help remove subconscious blocks which are sabotaging your efforts along your mindfulness journey toward a peaceful mind. Reach out if you would like to explore this modality (details below).

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ABOUT THE AUTHOR

Louisa Greaves is an Australian registered clinical hypnotherapist, psychotherapist, and registered nurse offering both online and local services in Brisbane. She is the founder of the Somatic Hypnosis Technique, an intensive hypnotherapy method that delves deep into the subconscious mind using both spiritual and psychoneuroimmunological (mind-body) and modern scientific principles.

This innovative approach bridges science, psychology, and spirituality to address and alleviate clients' physical, mental, and spiritual discomfort and dysregulation.

To book a one-on-one session with her, visit her website, find her on social media, or just give her a call on +61 (07) 0411 571 834.