Exercises To Calm Your Anxious Thoughts

An Exercise in Mindfulness

Sit quietly and take a slow breath, then look around and name five things you can see—notice the color of a flower, the way light catches its petals, the tiny veins in a leaf, the pattern on the rug, the shape of a mug—really look at each detail; then touch four things, feeling the softness of your sweater, the cool hardness of a table, the smooth barrel of the pen in your hand, the texture of your phone case; listen for three sounds—the hum of your computer, distant voices or traffic, the whisper of wind outside the window; notice two smells, perhaps the warm aroma of your coffee and a hint of perfume or lotion; finally, taste one thing: the coffee in your hand, paying attention to its temperature and flavor. Bringing attention deliberately to these sensory details anchors you in the now—repeat the cycle a few times until you feel a little more at ease.