“I Can’t Do Mindfulness!” — Think Again
If hearing the word mindfulness makes you picture sitting cross-legged on a mountaintop for hours, you’re not alone. Many people think mindfulness is something reserved for yoga instructors or meditation retreats.
But mindfulness isn’t about being perfectly still or silent. It’s about paying attention to what’s happening right now — with openness instead of judgment. And surprisingly, it doesn’t take much time to start.
In a culture that prizes productivity and constant motion, mindfulness helps you slow down, manage anxiety, and feel more grounded in your day-to-day life.
What Is Mindfulness?
At its core, mindfulness means being fully present in the moment — noticing what you see, hear, feel, and think without trying to change it. It’s about letting go of the past, releasing worry about the future, and being aware of what is right now.
Practicing mindfulness regularly has been shown to reduce anxiety, improve focus, and increase overall well-being. And it’s easier to incorporate into your life than you might think.
5 Simple Mindfulness Practices You Can Try Today
1. Breathe Intentionally
Your breath is always with you — and learning to focus on it is one of the simplest ways to calm anxiety.
Try sitting still, closing your eyes, and noticing each inhale and exhale. Let your breath deepen naturally. Just a few minutes of this can slow your heart rate and bring a sense of peace.
2. Take a Mindful Walk
You don’t need a hiking trail — even walking to your mailbox counts. Pay attention to your senses: what you see, hear, and feel. Notice the rhythm of your steps and the way your body moves.
3. Eat with Awareness
Instead of multitasking, focus completely on the act of eating. Notice the colors, textures, and flavors of your food. Slow down and appreciate how it nourishes your body.
4. Do a Body Scan
Tension often builds up without us realizing it. Close your eyes and mentally move from head to toe, noticing where your body feels tight. Take slow breaths as you release tension in each area.
5. Try Short Meditation
Meditation doesn’t have to be long or complicated. You can set a timer for 5–10 minutes, close your eyes, and focus on a calming phrase or your breathing. When your mind wanders (because it will!), simply notice and return to your focus.
When Mindfulness Isn’t Enough
Mindfulness is a wonderful skill, but it can’t always address the deeper causes of anxiety on its own. If you find yourself feeling constantly tense, overwhelmed, or unable to quiet your thoughts, it might be time to explore anxiety counseling.
Our licensed therapists in Ambler, PA can help you build practical coping tools, process what’s fueling your anxiety, and experience real relief — both through mindfulness and other evidence-based techniques.
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About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs
Can mindfulness really help with anxiety?
Yes. Research shows mindfulness can calm the body’s stress response and help you become more aware of anxious thoughts before they spiral.
Do I need to meditate for hours to see results?
Not at all. Even a few minutes of mindful breathing or grounding can make a noticeable difference in how you feel.
What if mindfulness makes me more anxious?
That’s common at first. A therapist can help you adapt mindfulness techniques so they feel safe and supportive instead of overwhelming.
Do you offer online therapy for anxiety in Pennsylvania?
Yes. We provide secure virtual counseling for clients across Pennsylvania, in addition to in-person sessions in Ambler.