A Mindfulness Practice to Calm the Mind and Soothe the Nervous System

Mindfulness is the practice of being present—fully and non-judgmentally—with whatever is happening in the moment. It's about gently noticing your breath, your thoughts, your emotions, and your physical body, without trying to fix, change, or escape anything. When practiced consistently, mindfulness has been shown to reduce symptoms of anxiety, depression, anger, and overwhelm.

If you're someone who struggles with racing thoughts, chronic stress, or emotional reactivity, this simple daily mindfulness exercise can help you create space between stimulus and response, allowing your nervous system to reset.

This is a foundational practice I often share with clients at Holistic Psychotherapy & Wellness NY, especially those seeking relief from anxiety, panic, trauma, or the emotional effects of chronic stress. It’s especially useful when paired with psychotherapy, EMDR, somatic therapy, or integrative coaching.

Step-by-Step Guided Mindfulness Practice

Find a quiet and comfortable spot to sit or lie down. Let your body settle.
Soften your jaw. Unclench your hands. Allow your shoulders to drop. Close your eyes if that feels safe and comfortable.

Begin with the breath

• Gently bring your attention to your breath.

• Notice the rhythm of your inhalation and exhalation.

• Feel the air as it moves in through your nose and fills your lungs.

• Exhale slowly, letting your body sink more deeply into support.

There’s nothing you need to change or fix. Just observe the movement of your breath. Imagine that you are riding the wave of your breath, flowing in and out with ease. You are safe in this moment.

Shift your awareness to your thoughts

• Now bring gentle attention to your thoughts.

• You are not your thoughts. You are the observer.

• Notice whatever arises—without judgment, without effort.