In order to stop running away from the feeling of helplessness, we have to train ourselves to be okay with feeling helpless and out of control. When you worry, try to identify the cause or trigger for the worry and notice how it makes you feel emotionally. Be willing to just feel and be with your uncomfortable emotions.
Sit comfortably. Notice what your legs and arms are doing. Straighten your upper body—but don’t stiffen. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. Feel your breath. Bring your attention to the physical sensation of breathing. Notice when your mind wanders from your breath. Be kind about your wandering mind. Practice observing them without reacting. When you’re ready, gently lift your gaze. Take a moment and notice any sounds in the environment.
Sit or lie comfortably. Close your eyes. Make no effort to control the breath; simply breathe naturally. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. If your mind wanders, return your focus back to your breath. Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
Meditation 101: Techniques, Benefits, and a Beginner's How-to