Anxiety is a common mental condition that has become very common in today’s fast-paced lifestyle. Some simple and easy daily mindfulness exercises not only provide mental peace but also teach you the skill of controlling emotions and living in the present moment. You can easily make these exercises a part of your life by taking a few minutes at any time of the day.
1. Breathing Exercise (5 to 10 minutes)
Sit or lie down in a quiet place. Close your eyes and breathe deeply. Breathe in slowly through your nose, hold for a few seconds, then breathe out slowly through your mouth.
During this time, simply focus on your breath — how it is entering and exiting your body.
Benefits: Attention is diverted from mental distractions, heart rate returns to normal, and a feeling of inner peace is felt.
2. Gratitude Writing (5 minutes a day)
Set aside a time during the day, such as when you wake up in the morning or before you go to bed at night. Write down 3 things you are grateful for in a diary or notebook.
These things can be big or small, such as: “My mom’s smile” or “The tea tasted good today.”
Benefits: The mind is more inclined to positive thinking, and anxiety is reduced.
3. Mindful Walking (10 minutes)
Take a slow walk once a day. Don’t think about where you’re going, just feel each step. Notice the feel of your feet on the ground, the cool breeze, the sound of birdsong — pay attention to it all.
Benefits: Creates harmony between body and mind, which relieves anxiety.
4. Body Scan Meditation (10 to 15 minutes)
Lie down or sit in a comfortable position. Close your eyes and mentally focus on each part of your body. Start at your feet and slowly work your way up to your head. If you feel any pain or tension, gently release it with your breath.
Benefits: Physical tension is reduced, and sleep is improved.
5. 5-4-3-2-1 Grounding Technique
Whenever you have a sudden attack of anxiety, you can try this technique to get instant peace:
- See 5 things (e.g., tree, fan, chair)
- Touch 4 things (your clothes, table, mobile)
- Hear 3 sounds (fan, birds, car)
- Smell 2 smells (tea, perfume)
- Recognize 1 taste (coffee, water)
Benefit: The mind returns to the present moment, and the intensity of anxiety decreases.
Additional tip: Reduce mobile and screen time
Turn off your mobile or screen at least 1 hour before going to bed at night. Take breaks from screens during the day to give your brain a rest.
Benefit: Improves sleep and reduces mental fatigue.
Conclusion:
All these exercises are very simple, natural, and effective. Make them a part of your daily routine, and you will see a significant reduction in stress, anxiety, and negative thoughts. You will feel more relaxed, happy, and balanced.