“I tried mindfulness, but I can’t clear my mind.”
If you’ve ever felt this way, you’re not alone. One of the biggest myths about mindfulness is that it’s about silencing your thoughts or achieving some kind of blank mental state. But here’s the truth:
Mindfulness Isn’t About Clearing Your Mind
It’s about becoming aware of what’s happening in your mind … without judgment. That shift in approach can be powerful, especially when you’re feeling anxious. It’s also about focusing your awareness fully on the present moment (but more on that below so keep reading!).
When anxiety flares up, our thoughts often spiral. Our bodies tense. Our breath shortens. In those moments, trying to force calm or “shut off” your mind usually backfires. Instead of soothing yourself, you may end up feeling like you’re failing at mindfulness, which only adds more stress!
So What Actually Helps When You’re Anxious?
Try these gentle techniques instead:
- Feel your feet on the ground. This simple act of grounding reorients you to the present moment and creates a sense of stability.
- Notice your breath without trying to change it. Where do you feel it? In your chest, belly, nose? Is it fast or slow, shallow or deep?
- Name your experience with kindness. Try saying, “This is anxiety. It’s okay to feel this. I am safe.” Naming what’s happening helps deactivate the fear response in the brain.
- Place your hand on your heart. Research shows that this gesture activates the parasympathetic nervous system (your body’s natural calming mechanism).
And here are a few of my favorite science-backed practices from my new book, 101 Mindfulness Practices to Ease Anxiety that offer fast, effective support when you’re feeling overwhelmed:
Box Breathing
This structured breathing technique is often used by athletes, performers, and even Navy SEALs to stay calm under pressure.
Here’s how to try it:
- Inhale slowly through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale gently through your mouth for 4 counts.
- Hold your breath again for 4 counts.
- Repeat for 4–6 rounds.
Box breathing helps regulate your nervous system, steady your thoughts, and gently return your attention to the present moment.
Legs Up the Wall
This restorative yoga pose is exactly what it sounds like: Lie on your back with your legs extended up a wall. You can place a folded blanket or pillow under your hips for added comfort.
Rest here for 5–10 minutes, letting your breath flow naturally. This posture helps activate the body’s relaxation response, lowers your heart rate, and soothes the nervous system. It’s especially helpful when anxiety is accompanied by physical restlessness or fatigue.
For an extra dose of calm: Try combining Box Breathing while you rest in Legs Up the Wall. The breathwork settles your mind while the posture relaxes your body, creating a full-body reset when you need it most.
Mindfulness Is A Practice Of Presence, Not Perfection
It’s not about doing it “right.” It’s about returning – again and again – with patience and compassion. Over time, mindfulness helps us create space between ourselves and our anxiety, making room for clarity, calm, and self-trust.
If you’re curious to explore this further, my new book 101 Mindfulness Practices to Ease Anxiety offers bite-sized tools that are approachable, science-backed, and genuinely work. Whether you have 30 seconds or a few minutes, there’s something in there to support you.
Because you’re worthy of peace even in the messiness, even on the hard days. Especially then.
Order your copy today from your favorite online bookseller and start building your toolkit for calmer, more grounded days ahead.
Author Bio
Ashton August is a distinguished author, yoga and meditation instructor, and leader in the wellness space. Dedicated to promoting mindfulness and holistic wellbeing, she has built a thriving online community through her popular website YouAligned.com and app YouAligned Classes. Ashton holds her MFA in Creative NonFiction Writing and has published three books, 101 Mindfulness Practices to Ease Anxiety, A Year of Self Motivation for Women and Learn. Grow. Shift: 30 Days of Personal Growth.
Her approachable and motivational style has made her a beloved figure in the wellness community, where she continues to inspire individuals to embrace a balanced, mindful lifestyle through her books, teacher trainings, workshops and retreats.
Connect with Ashton and learn more at her website: ashtonaugust.com.