Traditional meditation can feel impossible with anxiety. Your mind races. Your body won’t settle. You worry you’re “doing it wrong.” Sometimes you even feel worse when you try to sit still.

Mindful Calm is a practical, anxiety-friendly guide to mindfulness that actually fits an anxious nervous system, no spiritual jargon, no perfectionism, no pressure to “empty your mind.”

Dr. Lila Hart teaches you how to build calm as a skill using short, doable practices you can use in real life:

• 3-minute anchors for busy days (open-eye, sound, feet, hands)
• Noting thoughts without wrestling or trying to “fix” your mind
• Urge surfing to stop reassurance loops, checking, and compulsive scrolling
• Movement-based mindfulness for restless bodies
• At-work resets, micro-pauses, and transition practices
• Sleep wind-down tools for wired-at-night brains
• Spike support: what to do when anxiety surges during practice

Inside you’ll also find a 30-day practice plan, a quick “state → practice” matching guide, a one-page tracker, and a practice library to keep you consistent without intensity.

Calm isn’t a gift, it’s a skill. Start small. Repeat often. Build a steadier relationship with your mind.

Note: This book is educational and not a substitute for professional care. If mindfulness triggers trauma responses or severe distress, use grounding/body-first options and seek qualified support.