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COURSE

Mindfulness For Anxiety Relief

With Cristal Ngo

This gentle, therapist-led course offers simple, science-based mindfulness practices to help you reduce anxiety, reconnect with your body, and build emotional resilience — one breath at a time. Led by Cristal, a psychotherapist trained in mindfulness-based and body-centered therapies, this course is designed to guide you step-by-step through calming practices drawn from Mindfulness Therapy, Acceptance and Commitment Therapy (ACT), and Dialectical Behavior Therapy (DBT). You’ll learn how to: Ground yourself in the present moment when anxiety takes over Create distance from racing, repetitive thoughts Access your Wise Mind for clarity and confidence Release tension stored in the body Surf emotional waves without shutting down Build a daily mindfulness routine that works for you Each lesson includes a short teaching, a guided practice you can follow from home, and a reflection prompt to help you apply the tools to your everyday life. Whether you’re completely new to mindfulness or returning to it with fresh intention, this course will help you feel more calm, present, and connected to yourself. All you need is a quiet space, a few minutes, and a willingness to show up — just as you are.

Practical tools to calm the mind and soothe the body.

8 Days

1.2k students

4.5 stars

7 min / day

English

About this course

Leaves on a Stream

Wise Mind Meditation

Breath Focus

Meet your Teacher

Cristal Ngo

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Superior, WI, USA

Cristal Ngo is a psychotherapist with a Master’s degree in Clinical Mental Health Counseling and specialized training in mindfulness-based therapies, Acceptance and Commitment Therapy (ACT), and Dialectical Behavior Therapy (DBT). She integrates somatic practices, trauma-informed care, and meditation into her therapeutic work to support clients in developing emotional resilience and body awareness. With experience guiding individuals through anxiety, trauma, and chronic stress, Cristal offers a grounded and compassionate approach to healing that blends science with mindful presence.

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8 Days

1.2k students

4.5 stars

7 min / day

English

Lesson 1

Introduction To Mindfulness & Anxiety

In this opening session, Cristal introduces the foundation of mindfulness and how it can help ease anxiety. You’ll learn what mindfulness truly means—not about emptying the mind, but about gently returning to the present moment with awareness and kindness. This lesson includes a simple guided breathing practice to help you reconnect with your body and create space from anxious thoughts. No prior experience is needed. Practice: 3-breath mindfulness Reflection prompt: What did I notice when I paused to breathe today?

Lesson 2

Observing The Present Moment Through The Senses

In this session, Cristal introduces mindfulness practices from Dialectical Behavior Therapy (DBT) that help bring your attention back to the present moment using your five senses. When anxiety pulls you into future worries or past regrets, observing your current experience—without judgment—can help ground and steady you. This practice helps train your mind to stay present and respond with awareness rather than reactivity. Practice: Five-sense grounding using DBT’s “Observe” and “Participate” skills Reflection prompt: What did I notice when I really paid attention to my senses today?

Lesson 3

Leaves On A Stream – Practicing Cognitive Defusion

In this lesson, psychotherapist Cristal guides you through Leaves on a Stream — a powerful mindfulness technique from Acceptance and Commitment Therapy (ACT) designed to help you unhook from anxious thoughts. When anxiety takes over, thoughts can feel overwhelming and true. But ACT teaches us a new way of relating to those thoughts — not by pushing them away or trying to fix them, but by noticing them with kindness and letting them pass. This practice, known as cognitive defusion, helps create space between you and your thoughts so you can move through anxiety with more calm and clarity. You’ll learn: – What ACT is and how it supports mental flexibility – The concept of cognitive defusion – How to visualize your thoughts as leaves gently floating down a stream – A guided practice to help shift your relationship with anxiety Reflection prompt: What kinds of thoughts showed up on your stream? Were you able to let them go, even for a moment?

Lesson 4

Wise Mind Practice - DBT Skill

In this session, Cristal introduces the concept of Wise Mind, a core skill from Dialectical Behavior Therapy (DBT). Wise Mind is the quiet, centered part of you that integrates both emotion and logic — helping you respond with clarity and balance, even in moments of anxiety or inner conflict. Through a guided practice, you’ll learn how to recognize the difference between Emotion Mind, Reasonable Mind, and Wise Mind, and begin to access the calm, intuitive space that lives beneath reactive thinking. Practice: Guided Wise Mind meditation Reflection prompt: What did my Wise Mind say, show, or feel like today?

Lesson 5

Body Scan Meditation

In this calming session, Cristal guides you through a Body Scan Meditation — a gentle, grounding practice to help relieve anxiety by bringing mindful awareness to physical sensations. Anxiety often shows up not just in the mind, but in the body — through tightness, restlessness, or tension. By noticing these sensations with compassion, the body scan helps soften the stress response and create a deeper sense of safety and presence. Practice: Guided full-body awareness for calming the nervous system Reflection prompt: Where do I tend to hold anxiety in my body? And how did it feel to gently notice that part today?

Lesson 6

Becoming The Observer – Exploring Self-As-Context

In this session, Cristal introduces the powerful ACT concept of Self-as-Context — the practice of noticing that you are not your thoughts, emotions, or sensations, but the stable awareness behind them. Through metaphor, reflection, and a gentle guided practice, you will begin to experience yourself as the steady sky behind the passing clouds of inner experience. This shift can open up more clarity, calm, and freedom when facing anxiety and strong emotions. Practice: Guided noticing practice to strengthen the observer self Reflection prompt: What did I notice when I became the observer of my thoughts and emotions? How did that shift how I felt?

Lesson 7

Riding The Waves – Practicing Emotion Surfing

In this session, Cristal introduces Emotion Surfing, a skill from Dialectical Behavior Therapy (DBT) that teaches you how to stay present with strong emotions without being overwhelmed by them. Instead of fighting, avoiding, or reacting to intense feelings like anxiety or fear, you’ll learn how to ride the natural wave of emotion with steady breath and awareness. Through this guided practice, you’ll begin to experience that emotions rise, crest, and fall — and that you have the capacity to stay grounded through it all. Practice: Guided Emotion Surfing meditation Reflection prompt: What did I feel during this practice — and what did I notice about the wave of emotion?

Lesson 8

Steadying Yourself With The Anchor Breath

In this final session, Cristal guides you through the Anchor Breath — a simple and reliable mindfulness practice to help you stay grounded during moments of stress, overwhelm, or emotional turbulence. Just like an anchor holds a boat steady during rough waters, your breath can become a steady point of return when anxiety pulls you off balance. This lesson also reflects on the journey of the entire mindfulness series, celebrating the skills you’ve built and the inner resilience you’ve nurtured along the way. Practice: Guided Anchor Breath meditation Reflection prompt: Which practice from this series helped you the most — and why?

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Events

Retreats

Mindfulness For Anxiety Relief

About this course

Meet your Teacher

Cristal Ngo

Lesson 1

Introduction To Mindfulness & Anxiety

Lesson 2

Observing The Present Moment Through The Senses

Lesson 3

Leaves On A Stream – Practicing Cognitive Defusion

Lesson 4

Wise Mind Practice - DBT Skill

Lesson 5

Body Scan Meditation

Lesson 6

Becoming The Observer – Exploring Self-As-Context

Lesson 7

Riding The Waves – Practicing Emotion Surfing

Lesson 8

Steadying Yourself With The Anchor Breath

Lesson 1

Introduction To Mindfulness & Anxiety

Lesson 2

Observing The Present Moment Through The Senses

Lesson 3

Leaves On A Stream – Practicing Cognitive Defusion

Lesson 4

Wise Mind Practice - DBT Skill

Lesson 5

Body Scan Meditation

Lesson 6

Becoming The Observer – Exploring Self-As-Context

Lesson 7

Riding The Waves – Practicing Emotion Surfing

Lesson 8

Steadying Yourself With The Anchor Breath