7 Daily Mindfulness Meditation Exercises for Anxiety and Stress

woman kneeling down meditating with eyes closed and hands in anjali mudra prayer position

Those who exercise mindfulness meditation tend to be the happiest, healthiest, and most successful people you could ever meet.

That’s because it offers a ton of life-changing health benefits that can transform your quality of life. Whether it’s reducing stress, relieving anxiety, improving your focus, providing more energy, etc.

However, like anything else in life, you must exercise mindfulness meditation consistently to experience its lovely benefits.

Luckily for you, these daily exercises offer a quick and easy way to consistently practice mindfulness meditation throughout the day. So, saying that “I don’t have the time for it” can no longer be an excuse.

Mindful gratitude

One of the best ways you can feel happier, healthier, and achieve more in your life is through gratitude. It trains your mind to be more appreciative in the present moment. Particularly, this means being grateful for your life and everything that you have.

Sometime during the evening, stop everything you’re doing, and spend some time reflecting on what you’re grateful for:

  1. What experiences am I grateful for?
  2. What opportunities am I grateful for?
  3. What moments and memories am I grateful to share with my loved ones?
  4. What material possessions am I grateful to have?

Take 2-3 minutes to meditate on it. Dig deep and focus on experiencing the emotion of gratitude in the present moment. Once you’re done answering these questions, focus on the breath, and carry on with your day.

Mindful affirmations

You may think that affirmations are only about reinforcing positive statements to yourself. But they’re also designed to reduce stress and anxiety through mindfulness meditation.

Mindful affirmations work by helping you experience more positive emotions in the present moment. This includes more happiness, prosperity, peace, love, etc.

Spend 2 minutes a day writing down your affirmations, repeating them, and visualizing them. Some of these affirmations may include:

  • I am confident
  • I am happy
  • I am healthy
  • I am wealthy
  • I am successful
  • I am hardworking
  • I am blessed
  • I am loved
  • I am limitless
  • I am caring
  • I am unique
  • Good things are coming my way
  • I can do anything I set my mind to
  • I have a bright future ahead of me
  • And other affirmations that put in you a positive state of mind.

As you repeat each affirmation, spend 30 seconds visualizing them. Notice how you feel as you repeat them with attitude. The more you affirm positive sayings to yourself, the better you’ll feel, and the less negative emotions you’ll come across during the day.

Mindful walking

Walking is a great exercise that naturally reduces stress and anxiety. Combined with mindfulness, it helps you manage these negative emotions a lot better during the day.

You’ll condition your mind to have more aware of your posture and overall body language as you practice mindful walking. This awareness calms your mind by relaxing your shoulders, face muscles, and overall body as you walk:

  1. Start by standing in a comfortable position.
  2. Have a tall and straight spine.
  3. Focus on the breath as it flows naturally.
  4. Concentrate on breathing deeply into your lower abdomen.
  5. Pay attention to your body. Ensure that you’re maintaining a positive body language and good overall posture.
  6. Start walking as you maintain awareness of your breath and posture.

Mindful walking is a great mindfulness meditation exercise to practice whenever you go walking, hiking, shopping, etc. Practice it for at least 5 minutes a day.

Mindful stretching

One of the best ways to increase blow flow, enhance awareness, and energize the body is by stretching first thing in the morning. Ultimately, it gets your day going with a calm and relaxed mind.

The more you implement mindful stretching into your morning routine, the less stress and anxiety you’ll experience as you start the day:

  1. Bring awareness to your environment once you wake up.
  2. Slowly ease your way out of bed.
  3. Turn off your alarm clock and hydrate your body with water.
  4. Find a comfortable spot where you can stretch.
  5. Start performing stretches that you enjoy and are suitable for your body. Whether it’s yoga stretches or basic stretches that come to mind.
  6. Focus on the breath as you perform each stretch.
  7. Be mindful of your body and how it feels while stretching
  8. Perform each stretch for 20-30 seconds.

You’ll be surprised by how much of an improvement mindful stretching can make in your physical, mental, and emotional well-being. Therefore, you should make it part of your morning routine.

Mindful standing

Like mindful walking, mindful standing also reduces stress and anxiety by helping you stay aware of your posture and body language.

Since standing is an everyday activity (for most people), you can consistently practice mindful standing anywhere, at any time:

  1. Sit for a couple of minutes as you bring awareness to your posture. Keep your spine nice and tall, shoulders relaxed, chest open, and head faced forward. This helps your mind settle into its awareness state.
  2. Stand up while maintaining awareness of your posture. Focus on keeping a good posture as you get up and stand.
  3. Notice the flow of your breath . Are you breathing fast or slow? Take a mental note of this without trying to disrupt its flow.
  4. Notice how it feels to stand. What are some of your thoughts? How does your body feel? What emotions are you experiencing? Take it all in as you focus on being present.
  5. Perform a Body-Scan. Scan each body part, from head to toe, for 30 seconds as you remain standing. These body parts include your head, face, shoulders, chest, abdomen, pelvis, legs, and feet. Focus on relaxing and breathing into each body part that feels tight.
  6. Bring awareness to your body. Simply stand and continue noticing how your body feels for 30 seconds.

You can practice mindful standing while you’re waiting in line, taking a break from a workout, waiting on your food to cook, etc.


Mindful dieting

Garbage in, garbage out. This means that what you put into your body affects how you think, feel, and behave throughout the day.

More specifically, your blood sugar affects how much stress and anxiety you experience daily. Therefore, you must mindfully limit the amount of sugar and protein you consume in your diet.

Although eating a balanced diet isn’t always easy, mindfulness meditation is a powerful resource that can help you. Simply because it makes you more aware of the long-term consequences, of what you eat, in the present moment.

Here’s how you can improve your eating habits with mindful dieting:

  1. Remove yourself away from any distractions.
  2. Find a quiet environment to meditate in.
  3. Let your breath flow naturally as you sit down and close your eyes.
  4. Reflect on what you typically eat and what you currently have a taste for.
  5. Notice how much sugar, protein, and unhealthy additives it contains.
  6. Think of the long-term consequences. Will this meal make you healthier or unhealthier? Will it help you feel more confident or insecure? Will it help you make progress towards your fitness goals? Will it energize or de-energized you? Ultimately, will it lead to a brighter or darker future physically, mentally, and emotionally?
  7. Let these answers marinate for 5 minutes and notice how your body responds.

Consider performing this mindfulness meditation exercise before every meal. Although it requires time and discipline, it will become easier as you stick with.

Mindful driving

Unfortunately, most people aren’t mindful drivers.

So often, they speed, fail to use turn signals, ignore traffic signs, and even text while driving. In most cases, this leads to car accidents, which only causes anxiety, stress, fear, and a countless number of negative thoughts.

Car accidents are also caused from people who are either in a rush or under a lot of pressure from personal issues. Thankfully, mindful driving helps you stay calm, so you can maintain patience and composure whenever you’re behind the wheel.

Not to mention, you’ll become a safer driver, which can save a person’s life:

  1. Get comfortable in your seat. The more comfortable you are, the more awareness and positive emotions you’ll experience while driving. So, adjust your seat accordingly, adjust your mirrors, adjust your steering wheel, and fasten your seatbelt.
  2. Do a quick mindful meditation. Once you start your car, take a few seconds to meditate as you get everything adjusted. Focus on your breathing and being fully present before you shift into gear.
  3. Pull out the driveway/parking lane. Do so very mindfully. This means slowly and gently while being aware and fully present of your surrondings.
  4. Be aware while driving. Constantly be aware of your speed, the distance of the car in front of you, and all traffic signals.
  5. Observe your thoughts. As you’re driving, take a few minutes to observe what’s on your mind. If you’re having anxious thoughts, take 3 deep breaths and relax into your seat. Then, focus on the breath, and bring awareness to the present moment.
  6. Do a review. At the end of your drive, take notice of how you feel. Did it help you manage anxiety better? Were you a safer driver? Did it help you become more patient with red lights and stops signs?

Aim to practice this mindfulness exercise everytime you hit the road. Take your time, be patient, and stay consistent for best results.

Your takeaway

Mindfulness meditation goes beyond traditional meditation. It’s a daily pracitce and a way of life.

With consistent practice, you’ll condition the mind to experience less stress and anxiety with each of these exercises. Simply because it relaxes your overall body, increases your awareness, and helps you enjoy life more in the present moment.

This article was written by Christopher Kern, Founder of ComfortTopia LLC.


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By Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.