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Elisa Goldstein, Ph.D.Elisha Goldstein, Ph.D.
A blog about mindfulness, stress-reduction, psychotherapy and mental health.

Just Breathe: A Practice to Calm the Anxious Mind

Elisha Goldstein, Ph.D. Updated: Jan 25th 2013

anxiousAbraham Joshua Heschel was a Rabbi and peace activist who said, “Life is routine and routine is resistance to wonder.” Our brains are so powerful that they can make seconds blend into minutes that blend into hours, days, weeks, months and years. Only one day we wake up and wonder, “How did I get here?” There is a wonderful practice that involves using words or phrases to align with the in-breath and out-breath.  I have found this to be a powerful practice in allowing us to stop and just “be” with life instead of getting caught in the trap of “doing” so much. 

Here is an excerpt from Mindfulness Meditations for the Anxious Traveler to play with:

Right now, practice:

Breathing in:

I calm my brain.

Breathing out:

I feel the gift of my body that is here.

~ Mindfulness Meditations for the Anxious Traveler

This particular practice integrates gratitude which has been known to be connected to feeling well. 

Practice this from time to time whether you’re in the midst of hectic travel or just in the midst of normal doings of the day. Set your judgments aside and allow your experience to teach you. 

As always, please share your thoughts, stories and questions below. Your interaction creates a living wisdom for us all to benefit from. 


Elisha Goldstein, Ph.D.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations.

Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety, and Depression, Mindful Solutions for Addiction and RelapsePrevention, and Mindful Solutions for Success and Stress Reduction at Work. -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist.

If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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