(201) 556-8210By Dr. Sam Von Reiche, PsyD
Licensed Clinical Psychologist | Co-Founder, The Center for Transformation
Mindfulness is a gentle practice of returning your awareness to the present moment—again and again—without judgment. It is not about “emptying” your mind, but about noticing thoughts, sensations, and emotions without getting swept away by them.
Even a few minutes of mindfulness each day can:
- Lower emotional reactivity and calm the nervous system
- Ease anxiety and stress so you feel less “on edge”
- Increase mental clarity, focus, and decision-making
- Create a greater sense of steadiness, self-connection, and resilience
To learn how mindfulness fits into our evidence-based holistic approach, visit our Unique Approach page.
Why Mindfulness Helps Anxiety
When anxiety is high, the mind races into “what if” scenarios and the body shifts into a fight-or-flight state. Mindfulness interrupts this cycle by training your attention to come back to the present, where you can respond rather than react.
This present-moment awareness also supports other evidence-based anxiety treatments, such as Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT).
CBT helps individuals recognize and change unhelpful thought patterns and behaviors that fuel anxiety, while DBT builds skills in mindfulness, emotional regulation, distress tolerance, and communication—especially helpful when anxiety feels intense or overwhelming. Mindfulness is a core skill in both approaches, strengthening the ability to notice thoughts and emotions without being controlled by them.
Over time, regular mindfulness practice can:
- Help you recognize anxious thoughts earlier, before they snowball
- Reduce the intensity of physical symptoms like tightness, racing heart, or restlessness
- Strengthen your ability to soothe yourself in moments of stress
If anxiety, overthinking, or stress are affecting your life, you can also explore CBT and DBT for anxiety in our related article.
Simple Mindfulness Practices to Try
You do not need long meditations or special equipment. Short, consistent practices are often enough to create meaningful change.
Mindful Breathing
Notice the breath moving in and out of your body. Feel the air at your nostrils or the rise and fall of your chest. When the mind wanders—because it will—gently guide it back to the breath without criticism.
Body Scan
Bring awareness to your body from toes to head. Notice areas of warmth, tension, or ease without trying to “fix” anything. Simply acknowledging what you feel can be deeply regulating.
Mindful Walking
Walk a bit more slowly than usual. Feel each step, the contact of your feet with the ground, and the sway of your body. When your mind drifts into worries, return to the simple act of walking.
Mindful Eating
Choose a snack or meal and give it your full attention for a few bites. Notice the colors, textures, smells, and flavors. This can reduce “auto-pilot” eating and bring you back into the present moment.
Mindful Journaling
Set a timer for 3–5 minutes and write freely about what you are feeling or noticing. No editing, no judgment. Let your thoughts flow onto the page and treat whatever comes up with curiosity.
Evening Reflection
Before bed, take a few slow breaths and ask yourself:
“What did today bring me?” and “What can I release for now?”
This gentle check-in helps your system unwind rather than carry the whole day into sleep.
Mindfulness Is Not About Perfection
Some days your mind will feel relatively calm. Other days it will feel busy, restless, or scattered. Progress does not mean having zero thoughts; it means building the muscle of returning to presence—sometimes for several minutes, sometimes just for a few breaths.
Every time you notice you have drifted into worry and choose to come back to this moment, you are practicing mindfulness. Over time, these small returns add up to greater emotional steadiness and more ease from anxiety.
About Dr. Sam
Dr. Sam Von Reiche, PsyD, is a licensed clinical psychologist and co-founder of The Center for Transformation in Bergen County, NJ. She specializes in anxiety, overthinking, neurofeedback, and emotional resilience, integrating mindfulness and other evidence-based tools to help clients experience deep, lasting change.
References & Links:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5679245/
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1508934/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC10173921/
https://drsamvonreiche.com/unique-approach/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9834105/
https://www.bcm.edu/news/mindful-reading-and-mental-health
https://drsamvonreiche.com