How to Manage Anxiety with Mindfulness Meditation

Anxiety has become one of the most common emotional challenges in our fast-paced modern world. As a therapist working primarily with teenagers, I've observed a significant increase in anxiety levels over the past decade. The constant stream of information, global stressors, and packed schedules create perfect conditions for anxious feelings to flourish.

Why Traditional Meditation Can Sometimes Worsen Anxiety

Before we practice working with anxiety, it's crucial to remember an important principle from our previous sessions:

Always establish neutral/pleasant grounding first before addressing difficult emotions
Anxiety often feels overwhelming in our bodies
Focusing directly on breath/body sensations can sometimes heighten anxiety
This approach prevents potential panic reactions

The A.W.E. Meditation Technique for Anxiety Relief

I've developed a simple but powerful method called A.W.E. (And What Else?) that combines beautifully with the classic S.T.O.P. mindfulness acronym:

Stop
Take a breath
Observe (insert A.W.E. here)
Proceed

This creates a modified practice:

Stop what you're doing
Take a conscious breath
Observe your current experience
Ask "And What Else is happening?" (A.W.E.)
Proceed with awareness

The Science Behind Expanding Awareness

When we're anxious, our focus narrows dangerously. The A.W.E. technique works because:

It broadens our attention beyond the anxiety
Creates psychological space around the emotion
Helps recognize that anxiety isn't our entire experience
Builds capacity to observe rather than react

Guided Anxiety Meditation: Step-by-Step Practice

Preparation (3 minutes)

Find a comfortable seated position
Ground yourself physically:
- Feel feet on floor
- Notice body contact with chair/cushion
- Sense gravity's pull
Take 3-5 deep breaths with extended exhales

Sensory Grounding Practice (A.W.E. Method)

Visual Orientation:
- Open eyes if closed
- Name 3 neutral/pleasant objects in your space
- Note colors, shapes, textures

Auditory Awareness:
- Identify 3 distinct sounds
- Notice tone, rhythm, distance

Taste/Smell/Touch:
- Detect any flavors in your mouth
- Notice ambient scents
- Feel clothing contact, air temperature

Working Directly with Anxiety (When Ready)

Locate anxiety in your body (common areas: chest, solar plexus, belly)
Describe sensations objectively:
- Pulsing vs. steady
- Temperature changes
- Movement patterns
Ask compassionate questions:
- "What do you need?"
- "What should I know?"
- "What are you offering me?"

Closing the Practice

Commit to addressing one identified need
Or simply acknowledge what arose
Return to sensory awareness if overwhelmed
Take 3 closing breaths

Making It Practical: 30-Second Anxiety First Aid

When anxiety strikes in daily life:

Pause and STOP
Engage A.W.E. by noticing:
- 1 thing you see
- 1 sound you hear
- Physical contact points
Check in with the anxiety if stable
Respond from awareness rather than reaction

This micro-practice can create crucial space between you and anxious feelings, preventing escalation and promoting wiser responses.

Articles tagged "awe-method"

Articles tagged "awe-method"

Mindfulness for Anxiety: A.W.E. Meditation Technique