Mindfulness ExercisesProCreate your own

A shared practice

Observing Anxiety From a Distance

S
Created bySean Fargo

From Sean's stress-and-anxiety collection — recorded in his own voice.

In Sean Fargo’s own voice6 min
ShareLinkedInFacebookXSave card
Read along — the full script
So let's start a mindfulness practice of observing our anxiety from a distance by finding a posture that feels relaxed and alert. Feeling comfortable in your skin as you release any tension and inviting a sense of ease and wellbeing in your body. And you can be standing, sitting, or lying down. And close your eyes or look downward just to limit visual distractions. Breathing naturally in and out as you settle your energy. Feeling the ground or the chair. Feeling the weight of your body. And now take a quick survey of the energy in your body, your heart, and your mind. Just noticing whatever's present for you right now. Just sensing into the energy. Maybe there's a feeling of lightness or temperature. Maybe there's a feeling of heaviness or tingling. Just noticing what the body feels like, in the chest and the head. What's most predominant right now? Is it a certain kind of thought or emotion or physical sensation? What stands out for you right now in the field of your awareness? And see if you can sort of step back a little bit and observe that energy from a short distance. See if you can pull out of it just a little bit and observe it or feel it with a bit more distance or perspective. Staying with the sensations or the thoughts or the energies and staying there observing them as you breathe normally. Excellent. Well done. You can practice this from time to time throughout the day in everyday life.

More from Sean Fargo

Make one of your own

This practice was written and narrated with Mindfulness Exercises Pro. Yours takes a few minutes to make.

$0 today · cancel anytime · your work stays yours

Or describe one in the composer — the trial composes it

Just here to listen? You can ask for a practice made for what you’re carrying — a hard week, a racing mind, a night you can’t sleep — and hear it back.

Tell us what you need →Free · no account