From the One Mind Dharma blog, here's a page of mindfulness exercises, including a section on mindfulness for anxiety. Here's something to try:
Finger BreathingFinger breathing is one of Elizabeth’s favorite practices to offer. We recently had a student of ours who works in a trauma unit at a hospital tell us that they use this practice during their chaotic work days. Like the self-compassion practice, this is one you can lead as a group, but people can also take home to use on their own time.
People can do this with eyes open or closed, and they may use one hand or both hands. Start with the thumb on the index finger. As you inhale, slide the the thumb toward the tip and squeeze. As you exhale, slide the thumb back down the index finger. With the next breath, move on to the middle finger. You can continue this practice to the pinky finger, then move back toward the index finger. This is a great way to engage with mindfulness, as we are breathing mindfully but using the additional experience of the finger-touching to help us concentrate.
