@kathy513 There are a number of mindfulness practices that are helpful and it took me many times of practice to figure out what works for me. I now have a toolbox of mindfulness practices and coping skills so if one practice doesn't work then I try another.

It's important to practice these when you don't need them. Then you will have the practiced skill when you are feeling anxious because you've already learned how to practice these.

I figure it's like swimming. I learned to swim as a young child and I practiced a lot and took swimming classes. If I never fall into the water say from the side of a pool, pier or a boat I'd be less likely to drown because I already know how to swim and I have lifesaving skills I learned in these swimming classes. (this assumes the water is warm enough).

I have a practice where I combine mindfulness with cognitive/behavioral skills.

1) Aware - look around, be aware of your surroundings, look at what's around you and describe it to yourself.
2) Feelings - What am I feeling? This refers to emotions. Where am I feeling this in my body. I put my hand to the places on my body where I feel anxiety. This is most often in my belly because this is where adrenaline is released in the adrenal medulla stucture.
3) Thoughts - What are my thoughts? Pay attention to these thoughts? Are these thoughts rational? Reasonable? If not, how can I reframe these thoughts?
4) Breathe - I breathe at the end of all these steps however I am also taking slow breaths during this practice.

Here are some good mindfulness practices guided by Tara Brach. I learned many of my practices online from. her:

Tara Brach Guided Meditations:

-- https://www.tarabrach.com/guided-meditations/

I learned many practices on my own after first suggested by a psychologist I saw many years ago. I also do Yoga with Adriane and she incorporates following your breath.

Yoga with Adriene:

-- https://www.youtube.com/user/yogawithadriene

Does these help explain?