Lektion 1
Finding Your Breath In The Storm
In this first session, you’ll learn to use the breath as a reliable anchor when anxiety feels overwhelming. Through gentle guidance and meditation, you’ll discover how each inhale and exhale can steady the nervous system, create space from racing thoughts, and offer a moment of calm in the middle of life’s storms.
Lektion 2
Grounding Through The Body
Today’s practice focuses on the body as a place of grounding and safety. When anxiety pulls the mind into spirals of worry, bringing attention back to the physical body helps anchor us in the present. This session will guide you to connect with the sensations of weight, touch, and stability so that you can rest more deeply in the here and now.
Lektion 3
Witnessing Thoughts Without Judgment
In this session, you’ll learn how to observe your thoughts without getting caught in them. Anxiety often pulls us into spirals of judgment and self-criticism, but when we practice simply noticing thoughts as they arise and pass, we discover a new sense of spaciousness and calm.
Lektion 4
Soothing Your Nervous System
Anxiety often shows up as a heightened state in the nervous system ,the body on alert, ready to react. Today’s session introduces simple breath and awareness techniques that help shift you from fight-or-flight into a state of calm and ease.
Lektion 5
Shifting From Fight Or Flight Into Rest
Today you will learn practical ways to help your body downshift from high alert into ease. We will combine gentle orienting, a calming breath pattern, and a simple release technique so your system can move from activation toward rest in a steady, natural way.
Lektion 6
Meeting Your Inner Critic With Kindness
Anxiety is often amplified by the harsh voice of the inner critic that part of us that judges, compares, and tells us we’re not enough. In this session, you’ll learn how to recognize that voice with compassion rather than fear, and begin to replace criticism with a gentler, kinder way of speaking to yourself.
Lektion 7
Creating Space Between Thoughts
An anxious mind can feel relentless, with one thought chasing the next. But between every thought there is a natural pause a gap of stillness. Today’s practice helps you notice and rest in those spaces, discovering the calm that already exists beneath the noise of the mind.
Lektion 8
Anchoring in the Present Moment
Anxiety often pulls us into the future or drags us back into the past. In today’s practice, you’ll use your senses to anchor in the present moment. By tuning into sight, sound, touch, and breath, you’ll discover how grounding yourself in what is here right now brings calm and stability.
Lektion 9
Visualizing Your Calm Place
Sometimes the mind needs more than grounding, it needs a safe refuge. Today you’ll be guided to create a calm inner place, a mental sanctuary you can visit whenever anxiety feels overwhelming. This visualization helps you anchor safety and peace within, no matter what is happening around you.
Lektion 10
Releasing Stored Tension
Anxiety often lives in the body as physical tension tight shoulders, clenched jaws, a knotted stomach. In today’s session, you’ll learn how to notice where your body holds stress and practice releasing it with awareness, breath, and gentle relaxation.
Lektion 11
Building Inner Safety
True calm is not so much about removing every challenge as it is about feeling safe within yourself, no matter what’s happening around you. Today’s session helps you cultivate a deep sense of inner safety through body awareness, grounding, and compassionate self-talk, so your calm becomes something you can carry with you.
Lektion 12
Gentle Affirmations for Peace
The words we repeat to ourselves shape how we feel and what we believe. Today’s session invites you to soften anxious thinking through gentle, calming affirmations. You’ll learn how to choose words that soothe the nervous system, build self-trust, and invite peace into your inner dialogue.
Lektion 13
Transforming Anxious Energy
Anxiety is often pure energy restless, buzzing, alive. Instead of trying to suppress it, today you’ll learn how to work with that energy. Through awareness, breath, and gentle direction, this session helps you transform agitation into focus, movement, and grounded vitality.
Lektion 14
Befriending Uncertainty
Anxiety often grows in the space of not knowing when the future feels unclear or outcomes can’t be controlled. Today’s session helps you soften your relationship with uncertainty. Through breath, presence, and acceptance, you’ll learn how to meet the unknown with calm rather than fear.
Lektion 15
Gratitude As An Anchor
Gratitude isn’t about ignoring pain or pretending everything is perfect it’s about remembering what’s still steady and good, even when life feels uncertain. Today’s session teaches you how to use gratitude as an anchor for calm, transforming anxious thoughts into quiet appreciation for the present moment.
Lektion 16
Reconnecting with the Body’s Wisdom
Your body is always speaking to you through sensations, signals, and quiet knowing. Anxiety can drown out that voice, but today you’ll learn how to listen again. This session helps you rebuild trust in your body’s wisdom, using awareness and breath to reconnect with your inner guidance and calm.
Lektion 17
Easing The Mind Before Sleep
Evening can be one of the hardest times for an anxious mind. When the world quiets, thoughts often grow louder. Tonight’s session offers gentle techniques to help you unwind combining breath, relaxation, and kindness to prepare your body and mind for deep, restorative rest.
Lektion 18
Calming Morning Routine
How you begin your morning shapes the rhythm of your whole day. Today’s session guides you through a mindful morning practice that awakens your body gently, clears mental fog, and sets an intention of calm presence before the world starts to pull at your attention.
Lektion 19
Compassion for Yourself And Others
When anxiety takes hold, it can make the world feel smaller and harsher both toward ourselves and those around us. Today’s session helps you open that space again through compassion. You’ll learn how kindness softens tension, restores connection, and allows calm to grow where judgment once lived.
Lektion 20
Living In Trust, Not Fear
Fear tightens the body and clouds the mind, while trust opens the heart and restores calm. Today’s session invites you to step beyond anxious control and lean into trust....trust in yourself, in life’s timing, and in your ability to meet whatever comes with presence and grace.
Lektion 21
A New Way Forward
Today marks the completion of your 21-day journey toward calm and presence. In this closing practice, you’ll integrate all that you’ve learned, recognising how far you’ve come and how capable you are of returning to peace whenever life feels uncertain. This is not an ending .... it’s an exciting new beginning!
