Are You Overthinking and Stressed? Do this 5-Minute Mindfulness Practice to Build Resilience
- Sophie Firmager
- Sep 30, 2024
- 4 min read
Do you find yourself ruminating, overthinking, or replaying negative situations repeatedly until stress takes over? Maybe you’re imagining worst-case scenarios for future events and feel trapped in a continual state of stress. If so, you might feel like a passenger in your life, relinquishing control to external factors or people.
If you said “YES” to any of the above, mindfulness might be your answer.
The Power of Mindfulness
As a coach, I have many strategies to empower clients, but mindfulness is one I always return to because it’s simple, free, and works for everyone. While it’s common to feel uncomfortable quieting the mind at first, this discomfort is temporary. The goal is to reach a state of neutrality where your mind and body are balanced. In this state, clarity and problem-solving naturally emerge.
Why Mindfulness Matters
Stress and anxiety activate survival responses (fight, flight, or freeze) and block effective decision-making. Mindfulness helps you exit this state and creates a space for clearer thinking and better outcomes. Each time you return your focus to a neutral anchor (such as your breath), you train your brain to respond consciously, empowering you to shift your focus and regain control.
Over time, this practice helps you take back the driver’s seat, letting go of stress and moving towards solutions.
Play Sound File Below for the Guided Meditation: From Stress to Calm Clarity
Script: From Stress to Calm Clarity
Opening & Settling In: “In this meditation, we’ll focus on shifting from a state of stress to one of calm clarity. It’s useful for when you find yourself ruminating or replaying a problem event in your head that’s causing you stress. Before we begin, bring a recent situation like this to mind and sit with it for a moment. Now, get into a comfortable seated position. Sit with your back straight but not rigid, your hands resting gently on your lap or knees. Close your eyes if that feels comfortable, or simply soften your gaze.
Take a moment to notice how you’re feeling right now—no need to change anything, just observe. Are there areas of tightness, tension, or a feeling of heaviness? Acknowledge any sensations without judgment.
Now, let’s begin to ease into a state of calm with three deep breaths.”
Breath Awareness: “Take a long, deep breath in through your nose…slowly exhale through your mouth. Again, breathe in deeply, and as you release the breath, let your shoulders drop slightly. One more time—inhale deeply…and exhale slowly, allowing your whole body to settle just a little bit more with each breath.
Now, let your breathing return to its natural rhythm, noticing the gentle rise and fall of your chest and abdomen. If your mind begins to wander, simply guide your focus back to the sensation of your breath—cool as it enters, warm as it leaves. Let this be your anchor.”
Body Scan for Relaxation: “Bring your awareness to the top of your head, and slowly scan down through your body. Notice if there’s any tightness in your forehead, eyes, or jaw. If you feel any tension, consciously release it. Move your attention down your neck and shoulders. Notice if your shoulders are pulled up or tense, and if so, let them drop, relaxing them completely.
Continue to scan down your arms, through your hands, and into your fingers. Let go of any gripping or tightness. Shift your attention to your chest and belly. Soften the muscles here, allowing each breath to flow freely and deeply.
Now, bring your awareness to your lower back, hips, and thighs. Release any tightness in your legs. Finally, notice your feet resting on the ground. Feel the connection with the ground beneath you and let that sensation of support travel through your entire body.”
Moving from Stress to Neutrality: “As your muscles relax and your body softens, notice how this simple act of releasing tension helps you exit a state of stress and move into a neutral, calm emotional state.”
Focusing on an Anchor: “If your mind begins to race or you notice feelings of stress, gently redirect your focus back to your anchor—your breath or a physical sensation, like the feeling of your feet on the ground or your hands resting on your lap. As you focus, notice how your thoughts begin to settle and your heart rate slows.”
Visualizing Your Desired State: “Now that you’ve reached a state of calm, use this moment to visualize your desired outcome for a recent situation that’s been on your mind. (PAUSE) Imagine it as if it’s happening right now. See it, feel it, hear it—immerse yourself in this experience. Picture yourself navigating the situation with ease, patience, and clarity. Notice how good it feels to be in this desired state.
If any negative thoughts pop up, that’s okay. Gently guide your focus back to your anchor—the breath, the feeling of the ground beneath you, or the sensation of your hands resting softly. Use the anchor to return to your neutral state, and then revisit your desired outcome again.”
Future Pace: “Good. Now, imagine a time in the future where a similar situation might happen again. What do you notice happens instead? Consider what would be different if you approached it from this place of calm. Remember a time like this in the past, and as you think of it now, how is it different? Consider what you believe about this difficult situation and what new responses might arise from this state of clarity.”
Closing: Now, as we move to the end of this meditation, take one final deep breath in…and slowly exhale. When you’re ready, bring your awareness back to your feet on the ground, your hands on your lap, and back to your surroundings. Wiggle your fingers and toes, gently open your eyes, or lift your gaze.
Thank yourself for taking this time today. You’ve just invested in training your mind to respond with calm and clarity, moving through stress into a state of purpose and possibility.
Remember, with practice, this process will become effortless, and you’ll be able to envision your desired outcomes, staying focused on what you want, rather than getting caught up in what you don’t.
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