There’s something powerful about pausing. About taking a slow, steady breath when the world feels like it’s moving too fast - or when your thoughts start to spiral before you even realise it.

For me, mindfulness became a lifeline during seasons of anxiety and overwhelm. It’s not about silencing your mind (something I used to think was the goal) - it’s about learning to create a little space between you and your thoughts.

When I notice my mind racing and worrying about what’s next, replaying old conversations, or overanalysing things I can’t control, I take a deep breath. Inhale. Exhale. And quietly say to myself, “Not now, thanks.”

It sounds simple, but those three words are grounding. They acknowledge the thought; the fear, the what-if, the self-criticism, without giving it permission to unpack and stay. It’s my gentle way of saying, I see you, but you’re not needed here right now.

With every deep breath, I remind myself that I don’t have to engage with every thought that passes through my mind. Some thoughts are just passing clouds and mindfulness helps me watch them drift by instead of chasing them into the storm.

Over time, I’ve found that this practice gives me back my calm. It’s not that the anxious thoughts stop appearing, but they lose their power. They no longer take up as much space. I can notice them, breathe through them, and then return to what’s real in this moment, this breath, this life unfolding right now.

Mindfulness doesn’t erase stress or anxiety, but it softens their edges. It helps us respond, not react. To come home to ourselves again and again.

So the next time your mind starts spinning, try taking one slow, intentional breath. Place a hand on your heart and whisper: “Not now, thanks.”

You might be surprised by how much lighter you feel when you return to now.