Why Mindfulness Isn’t About Clearing Your Mind (And What To Try Instead When You’re Anxious)
“I attempted mindfulness, but I struggle to quiet my thoughts.”
If you've ever experienced this, know that you are not alone. One common misconception about mindfulness is that it involves silencing your mind or achieving a state of mental emptiness. However, the reality is quite different:
Mindfulness Is Not About Emptying Your Mind
It's about being aware of what's going on in your mind... without judgment. This change in perspective can be transformative, especially during moments of anxiety. It also involves fully focusing your awareness on the present moment (more on that later, so keep reading!).
During times of heightened anxiety, our thoughts often spiral, our bodies tense up, and our breathing becomes shallow. In those instances, attempting to force calm or shut down your mind usually has the opposite effect. Instead of comforting yourself, you may end up feeling like you're failing at mindfulness, which only adds to your stress!
What Actually Helps When You're Anxious?
Here are some gentle techniques to try:
- Feel your feet on the ground. This simple act of grounding helps you reconnect with the present moment and establishes a sense of stability.
- Observe your breath without attempting to alter it. Where do you feel it? In your chest, belly, or nose? Is it fast or slow, shallow or deep?
- Acknowledge your experience with kindness. Say to yourself, “This is anxiety. It's okay to feel this. I am safe.” Naming your feelings helps deactivate the brain's fear response.
- Place your hand on your heart. Studies show that this gesture activates the body's natural calming system, the parasympathetic nervous system.
Additionally, here are a few evidence-based practices from my latest book, 101 Mindfulness Practices to Ease Anxiety, that provide quick and effective support during overwhelming moments:
Box Breathing
This structured breathing technique is commonly used by athletes, performers, and even Navy SEALs to maintain composure under pressure.
Here's how to do it:
- Inhale slowly through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale gently through your mouth for 4 counts.
- Hold your breath again for 4 counts.
- Repeat for 4–6 rounds.
Box breathing helps regulate your nervous system, stabilize your thoughts, and gently bring your focus back to the present moment.
Legs Up the Wall
This relaxing yoga pose involves lying on your back with your legs extended up a wall. You can place a folded blanket or pillow under your hips for added comfort.
Rest in this position for 5–10 minutes, allowing your breath to flow naturally. This pose activates the body's relaxation response, lowers your heart rate, and calms the nervous system. It's especially beneficial when anxiety is accompanied by physical restlessness or fatigue.
For an added sense of tranquility: Try combining Box Breathing with Legs Up the Wall. The breathing exercise calms your mind while the pose relaxes your body, offering a comprehensive reset when needed most.
Mindfulness Is About Being Present, Not Perfect
It's not about getting it "right." It's about coming back – time and time again – with patience and kindness. Over time, mindfulness helps us create space between ourselves and our anxiety, allowing for clarity, calmness, and self-assurance.
If you're interested in delving deeper into this, my new book 101 Mindfulness Practices to Ease Anxiety offers practical tools that are accessible, scientifically supported, and genuinely effective. Whether you have a few seconds or a couple of minutes, there's something in there to assist you.
Because you deserve peace amidst the chaos, even on the tough days. Especially then.
Get your copy today from your preferred online bookstore and begin building your arsenal for calmer, more grounded days ahead.
About the Author
Ashton August is a renowned author, yoga and meditation instructor, and leader in the wellness field. Committed to promoting mindfulness and holistic well-being, she has cultivated a vibrant online community through her popular platform YouAligned.com and app YouAligned Classes. Ashton holds an MFA in Creative Nonfiction Writing and has authored three books, 101 Mindfulness Practices to Ease Anxiety, A Year of Self Motivation for Women, and Learn. Grow. Shift: 30 Days of Personal Growth.
Her relatable and inspiring approach has made her a beloved figure in the wellness sphere, where she continues to motivate individuals to embrace a balanced, mindful lifestyle through her publications, teacher trainings, workshops, and retreats.
Connect with Ashton and discover more on her website: ashtonaugust.com.
