How to "Lean In" to Feelings - Anxiety Meditation w/ Thomas McConkie

Nov 21, 2025

In this discussion, Thomas McConkie, a seasoned meditation and acceptance expert, shares insights on embracing feelings instead of avoiding them. He explains why common calming techniques can sometimes heighten anxiety and highlights that discomfort can be a sign of progress. Thomas leads a ten-minute meditation practice, emphasizing a nonjudgmental awareness of sensations. He encourages listeners to reframe anxiety as a life force and offers strategies to strengthen the nervous system by staying present, fostering a deeper connection with emotions.

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ADVICE

Lean Into Amplified Anxiety

When anxiety amplifies as you try to calm it, intentionally lean into the bodily sensation rather than fighting it.
Practice staying present so your nervous system learns to process increasing intensity and becomes more resilient.

ADVICE

Start Gently And Return Often

Begin with a relaxed but alert posture and give yourself permission to settle slowly into the practice.
Allow a busy mind and distractions; return repeatedly to bodily sensation without judgment.

ADVICE

Observe Sensation, Not Solutions

Focus on physical sensation and notice which body areas feel relaxed or tense without seeking solutions.
Recognize the mind's drive to make the body comfortable and simply observe that impulse.

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Have you ever felt more anxious when you've tried to calm down? Learn how to lean in to feelings with acceptance and meditation expert Thomas McConkie.

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Learn how to lean in to your feelings, how to sit with them and accept emotions with this exercise and debrief with Thomas McConkie, mindfulness and mediation expert.

Many people try deep breathing or vagus nerve exercises to calm anxiety — only to feel more anxious. In this episode, I explore with Thomas why that happens, why it’s actually a sign of progress, and how learning to stay present with discomfort can strengthen your nervous system and deepen your sense of peace.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

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