Mindfulness can help us recognize that some fear reactions are disproportional to the threat, and thus reduces the fear response …”
Sara Lazar, MGH Psychiatric Neuroimaging Research Program
Sit on a straight-backed chair or comfortably on the floor.
Focus on your breath and pay attention to things such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.