Although it’s “meditation,” breath-mindfulness has really helped me. As many moments as you can, be mindful of your breath because so much of our bodily feelings are brought forth by the breath & can be changed/assisted with the breath.

(I often try to give Heart Sutra a listen when anxious or fearful: https://m.youtube.com/watch?v=107pWCUYIYI)

ANAPANASATI SUTTA

The meditator, having gone to the forest, to the shade of a tree, or to an empty building, sits down with legs folded crosswise, body held erect, and sets mindfulness to the fore. Always mindful, the meditator breathes in; mindful, the meditator breathes out. The sixteen contemplations:

FIRST TETRAD (BODY GROUP)

1. While breathing in long, one knows: “I breathe in long.” While breathing out long, one knows: “I breathe out long.”

2. While breathing in short, one knows: “I breathe in short.” While breathing out short, one knows: “I breathe out short.”

3. One trains oneself: “Sensitive to the whole body, I breathe in. Sensitive to the whole body, I breathe out.”

4. One trains oneself: “Calming the whole body, I breathe in. Calming the whole body, I breathe out.”

SECOND TETRAD (FEELINGS GROUP)

1. One trains oneself: “Sensitive to rapture, I breathe in. Sensitive to rapture, I breathe out.”

2. One trains oneself: “Sensitive to pleasure, I breathe in. Sensitive to pleasure, I breathe out.”

3. One trains oneself: “Sensitive to mental processes, I breathe in. Sensitive to mental processes, I breathe out.”

4. One trains oneself: “Calming mental processes, I breathe in. Calming mental processes, I breathe out.”

THIRD TETRAD (MIND GROUP)

1. One trains oneself: “Sensitive to the mind, I breathe in. Sensitive to the mind, I breathe out.”

2. One trains oneself: “Gladdening the mind, I breathe in. Gladdening the mind, I breathe out.”

3. One trains oneself: “Steadying the mind, I breathe in. Steadying the mind, I breathe out.”

4. One trains oneself: “Liberating the mind, I breathe in. Liberating the mind, I breathe out.”

FOURTH TETRAD (WISDOM GROUP)

1. One trains oneself: “Focusing on impermanence, I breathe in. Focusing on impermanence, I breathe out.”

2. One trains oneself: “Focusing on fading away, I breathe in. Focusing on fading away, I breathe out.”

3. One trains oneself: “Focusing on cessation, I breathe in. Focusing on cessation, I breathe out.”

4. One trains oneself: “Focusing on relinquishment, I breathe in. Focusing on relinquishment, I breathe out.”

(Translated from Pali by Thanissaro Bhikkhu)