In this episode, we delve into the profound effects of mindfulness meditation on anxiety and explore practical ways to incorporate it into your daily life. Dr. Twitchell discusses the scientific backing of mindfulness and its benefits, emphasizing the importance of practice for achieving mastery. Discover how starting with tiny, manageable habits can make mindfulness a natural part of your routine, helping you stay present and calm amidst the chaos of modern life.

Learn the key differences between mindfulness meditation and other forms of meditation, and how it specifically helps in redirecting attention and reappraising situations to manage anxiety. This episode is packed with practical advice and encouragement for anyone looking to start or deepen their mindfulness practice.


[00:01:13] - Difference between mindfulness and transcendental meditation
[00:04:20] - Mindfulness as an attention and reappraisal strategy.
[00:05:00] - Practicing non-judgmental observation of thoughts and emotions.
[00:07:00] - Defusing from emotions: You are the sky, not the cloud.
[00:09:52] - Scientific studies on mindfulness meditation and anxiety.
[00:11:28] - Variability in study results and the importance of practice.
[00:12:00] - Cognitive load and practicing mindfulness to make it automatic.
[00:13:00] - Comparisons to learning a new skill and the need for consistent practice.
[00:14:31] - Practical tips for incorporating mindfulness into daily life.
[00:18:31] - Semi-formal and informal ways to practice mindfulness.
[00:21:48] - Handling unpleasant sensations and emotional pain with mindfulness.
[00:29:00] - Tips for starting with a tiny, approachable habit for mindfulness


For full show notes including resources mentioned go to: www.calmyourcaveman.com