This is a practice for the moments when anxiety feels like too much.
Through grounding and through conscious breath,
We bring ourselves back.
Both body and mind into a state of calmness.
And as we do so,
We begin to invite the body back into balance.
Find a seat where your spine can be toned without effort.
Let your hands rest on your knees or in your lap.
Before we begin,
Notice how you really feel right now.
If you had to rate the intensity of your anxiety.
On a scale from 0 to 10.
What number would you say?
You don't have to do anything with that number.
Just notice.
We will come back to it in the end.
Keep your eyes open for a moment.
Let your gaze move slowly around the space you're in and silently name five things you can see.
And now slowly let your eyes close Notice your palms,
Wherever they are,
The temperature of the air if they are facing up or maybe the warmth of your body underneath.
Whatever sensation you can catch there.
Now touch your clothing.
Notice the texture.
Soft,
Rough,
Thick or thin,
Whatever it is.
And bring your hands to your cheeks.
Notice their temperature right now.
Warm,
Cool or something in between.
And now bring your palms together,
Let them rest against each other and notice the tips of your fingers,
The points of contact there.
Maybe you sense some pulsation Maybe a feeling of expansion.
And now release your hands back into your lap or your thighs.
Now let's notice three things you can hear.
Maybe something far away something closer Maybe something quiet and constant,
A hum,
The sound of the room itself.
Now let's find two things you can smell.
If there is a scent in the air around you,
Let yourself notice it.
If there isn't one you can name,
That's fine too,
Just notice the absence.
And finally,
Let's find one thing you can taste.
Whatever is present in your mouth right now.
Maybe something specific,
Sweetness or something savory.
Or maybe something neutral Just notice,
No need to evaluate.
You are here in this room,
In this body,
And in this moment.
Let's take one deep breath in through the nose.
And let it go out through the mouth.
One more in.
.
.
And out through the mouth again,
Slow and liberating one.
Now let your breath return to its own natural rhythm.
You don't need to control it,
Just let your belly soften and let it lead the breathing,
Rising,
Falling on its own.
When you're ready,
Lift your right hand.
Bend your elbow and bring it out to the side.
Forearm parallel to the floor and let your middle finger come to rest against your right nostril,
Closing it gently.
Breathe through the left side only.
We will stay here for around 8 breaths.
Let your attention rest entirely on the sensation of air moving.
Breathe in and notice where you feel it first,
The edge of the nostril maybe.
Or somewhere deeper.
And out.
Notice what's here as the air leaves.
In again.
Is the air cool as it enters?
Hand.
Does it feel warmer as it leaves?
Notice your belly.
Is it moving with the breath?
Let it soften if it isn't.
And when you complete the next exhale,
Let the right hand rest.
Leave the left hand instead.
Elbow out,
Forearm parallel and let the middle finger close the left nostril.
Breathe through the right side.
8 breaths here the same way.
All your attention on this side now,
The air entering cool and leaving warm.
Relax with every exhale.
You hold the arm but relax the shoulder.
Notice where the breath is strongest.
The tip of the nose or further back.
Maybe your ribcage is moving Maybe you feel it somewhere in your throat.
Stay present.
And when you are ready.
Finish the cycle,
Exhale and let the hand come to rest on your thigh or in your lap.
Take one more breath in through the nose.
And let it out through the mouth,
Long and relaxing as if you are letting all tension go.
Maybe with a sigh if your body wants it.
Allow your whole body to relax.
And let's do one more breath like this.
Inhale through the nose and exhale through the mouth.
Now we will breathe and count together.
Inhale for a count of 4 and exhale for 6.
The longer exhale is doing something specific.
It's speaking directly to your vagus nerve,
Telling your nervous system that the moment of threat has passed.
With every exhale,
Relax even deeper.
Keep your attention on sensations as you breathe.
Get ready now.
Take a regular inhale.
And exhale.
And let's go.
Breathe in for 4,
3,
2,
1.
And out for 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2 1 Exhale 6 5 4 3 2 1 In 4 3 2 1 Out 6 5 4 3 2 1 In 4 3 2 1 Out 6 5 4 3 2 1 In 4 3 2 1 Out 6 5 4 3 2 1 In 4 3 2 1 Out 6 5 4 3 2 1 In 4 3 2 1 out 6 5 4 3 2 1 in 4 3 2 1 out 6 5 4 3 2 1 in 4 3 2 1 out 6 5 4 3 2 1 in 4 3 2 1 out 1,
In 4,
3,
2,
1,
Out 6,
5,
4,
3,
2,
1.
And let the counting go now.
Let your breath flow as it wants.
Stay here a moment longer in the body,
In the seat and the quiet that's here now.
And take a moment to note what's different now.
Not better or worse,
Just different.
If you check in with that number again,
Your anxiety 0 to 10,
What is it now?
You don't need it to be zero,
You just need it to come back and you have it.
Stay a little longer here before you return to your day.
Let the steadiness travel with you,
Not as something you have to hold on to,
But as something that's already in you,
That you now know how to find again.
