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Mindfulness 1-1: How to Deal with Anxiety 1

· 4 min read
Lucas Sanghyun Bang
Lucas Sanghyun Bang
Full-Stack Developer @ My Startup

🗂️ Contents​

1. How to Deal with Anxiety 1:​

At first, it might seem strange to make an effort to achieve a state of mindfulness, given that effort itself is often a major source of stress and anxiety. However, the intention to become calm and present is fundamentally different from the kind of forced effort that deprives us of our autonomy.

Mindfulness involves a gentle, self-directed approach, where we connect with ourselves without external pressure. In contrast, the oppressive kind of effort we often experience comes with a sense of external control, where our actions are guided by the expectations or desires of others, rather than our own authentic choices.

True mindfulness is about returning to ourselves- ebing fully aware of our body and mind in the present moment. While this might sound straightforward, it can actually be quite challenging. Many of our daily actions are influenced by external forces, even when we believe we are acting independently. This illusion of autonomy can deepen our sense of stress and disconnect us from our true selves.

In contrast, mindfulness practice helps us reconnect with our authentic selves, alighning our body and mind. This integration is often taken for granted, but achieving it requires intentional focus. These practices not only reduce anxiety but also promote a deeper sense of self-awareness.

Here are some widely practiced mindfulness exercises to help you get started:

1. Raisin Exercise​

This exercise is a classic mindfulness activity that encourages participants to connect deeply with their senses. It involves focusing on a single object, like a raisin, as if encountering it for the first time. This practice helps to break the automatic patterns of thought that fuel anxiety.

Steps:

  • Look: Observe the raisin closely, noticing its shape, color, and texture.
  • Feel: Touch the raisin and notice its surface, weight, and texture.
  • Smell: Bring it close to your nose and notice any scent.
  • Taste: Slowly place it in your mouth, focusing on the texture and taste as you chew.
  • Reflect: Pay attention to your body's reactions and sensations throughout the process.

By concentrating on the present experience, you reduce the mental space for worry and rumination.

2. Body Scan​

The body scan is another powerful mindfulness exercise that involves mentally "scanning" your body for sensations, tension, or discomfort. This practice helps you become more aware of how your body stores stress and can promote relaxation.

Steps:

  • Find a comfortable position, either sitting or lying down.
  • Close your eyes and take a few deep breaths.
  • Slowly direct your attention to each part of your body, starting from your toes and moving up to your head.
  • Notice any sensations, tension, or areas of discomfort without judgement.
  • Breath into these areas, allowing them to soften and relax as you exhale.

3. Mindful Seeing​

Mindful seeing involves using your sense of sight to anchor yourself in the present moment. This exercise can be particularly effective for those who find it difficult to quiet their mind.

Steps:

  • Find a spot by a window or in nature where you have a clear view.
  • Observe the scene without labelling or categorizing what you see
  • Notice colors, shapes, patterns, and movement without forming judgement
  • If you mind wanders, gently bring it back to the visual details in front of you.

📅 Next Steps: Mindfulness 1-2, 1-3​

In the next parts, **Mindfulness 1-2, and 1-3, we will explore practical strategies for managing anxiety, including:

  • How to Deal with Anxiety 2: Cognitive Approaches
  • How to Deal with Anxiety 3: Lifestyle Changes

📚 References​

  1. Raisin Exercise : A Randomised Experiment Evaluating the Mindful Raisin Practice

  2. Body Scan : The many benefits of mindful body scan meditations

  3. Mindful Seeing : Mindful Seeing for Elementary Students

  4. Mindful Listening : Mindfulness-Based Interventions for Anxiety and Depression

  5. Breath Awarenes : Mindfulness meditation: A research-proven way to reduce stress

  6. Observer Meditation : Mindfulness, Interoception, and the Body: A Contemporary Perspective