When we are experiencing a stressful event, our brain produces extra levels of cortisol and adrenaline. When we allow our minds to continually focus on distressing events or fears, we become stuck in a constant state of anxiety, which can have damaging effects on our physical and mental health.

Practicing these five mindfulness meditation exercises can help reduce the impact of those fears and worries by training the mind to stay focused on the present:

1. Mindful breathing. When we are stressed, we tend toward shallow breathing, or even holding our breath. One of the fastest ways to reduce anxiety is through mindful breathing. Focusing on the breathing process, the rhythmic inhaling and exhaling, we regain control over the stress trigger. We can also initiate deep breathing techniques to further reduce stress and anxiety.
2.  Mindful awareness. Just stopping to tune in to the present emotions being experienced allows you to acknowledge a source of pain or disturbance without critiquing it. See it for what it is, a reaction to a triggering thought or event, and accept it as just that. Do not attach judgment to the realization, determining whether the response is rational or justified, just accept that it happened, and it will soon pass.
3. Mindful observation. When you feel stress rising, stop and observe your surroundings. Find something truly beautiful in nature to focus attention on. Notice how the sun feels on your face or the wind in your hair. See the pretty flowers blooming or the sunset developing on the horizon. This will calm you.
4. Mindful listening. How often do we tune out the person we are conversing with to plan a witty or caustic response to their comments? Our defensive natures are on duty to reject criticism or insults, often without considering the other person’s point of view. Practicing mindful listening helps us to open up to the essence of what another is saying, often allowing us to be more compassionate and understanding.
5. Mindful appreciation. We tend to prioritize the negatives in our lives instead of recognizing the many blessings that surround us as humans. Practicing gratitude allows us to appreciate the positives and minimize the more challenging aspects of daily life. This shift from negative to positive has a deeply profound effect on our mental health.