You're lying in bed at night desperately trying to get some much-needed sleep. It seems like your mind has other plans.

Thoughts about the past, present, and future fill your head.

'Why did I act like that when I was younger? I wonder if my friends think of me differently after the comment I made today. This presentation at work tomorrow means everything. I hope I don't screw it up.'

You've been there before, right? It's hard to stop those thoughts, which just leads to anxiety and lack of sleep.

Here are some mindfulness techniques for calming the anxious mind.

Set an Intention

Intentions are basically what gets you to accomplish your goals. Setting intentions can be a great reminder as to why you're doing something. Intentions can be anything you'd like them to be, personal or career-focused. Here are some examples of intentions you can use in your life:

I will...

• make someone smile every day.

• be open to success.

• stop taking things personally.

Grounding

Grounding is what's known as the process of balancing and reconnecting your physical, emotional, mental, and energy states. There are several different ways to ground yourself, so you'll have to see what works best for you. You may even be able to incorporate different grounding techniques depending on the time of day.

Find a hobby that brings you joy

Move your body

Get outside and spend time in nature

Breathwork

Meditation

Journal

Create a routine or schedule

Sleep

One Thing at a Time

Most of the time, when it comes to a to-do list, you try to cross off everything. Your to-do list can be a form of mindfulness if done correctly. Make a schedule or set a timer for each item on your to-do list. Give that item your full and undivided attention for that set timeframe. Ignore your devices, and start and finish that task without thinking about something else on your list.

Breathwork

Focusing on your breath helps you slow down and keep you in the present moment. While your mind may be wandering to the past and present, by focusing on your breathing, you'll be able to shift your focus to just the present.

Not sure how to actually slow down and focus on your breathing? Try this:

Inhale for 5 seconds. Exhale for 5 seconds. Repeat. Focus on each inhale and exhale. Pay attention to your body. Notice how your chest and stomach move with each breath you take. Feel the temperature of the room. Listen to the sounds around you. Shift all of your attention to the present moment.

Building a Meditation Practice Over Time

Meditation is commonly used to relieve stress and anxiety. It's the practice of focusing your attention and pushing your other thoughts to the side. It's been known to create a sense of calm and inner peace.

Meditation isn't as hard as it may seem. There isn't a right or wrong way to do it either. You can download an app directly on your phone for extra guidance if preferred as well. If you prefer to meditate on your own, it can be as simple as breathing deeply, focusing on different parts of your body, or repeating a mantra.

Meditation takes practice. It's common for your mind to want to wander, no matter how long you've been practicing. When this happens, bring your attention back to what you're focusing on. You'll be able to build your own meditation practice over time.

Calm Your Mind

There are many different mindfulness techniques you can incorporate into your day-to-day life, no matter what your anxiety looks like. Make sure you're consistent with your practice. It will become easier over time to push those negative thoughts to the side and focus your attention on the present moment. Keep calm and carry on.

If you want to explore the connections between the past and the present that are contributing to the distress in your life, I invite you to partner with me. Reach out today for a free 15-minute consultation.