I'm glad you found this.
If you're here,
Anxiety has probably been making itself at home.
Somewhere in your body today.
Maybe it's been there all morning maybe just their rhyme.
Either way,
You don't have to manage it alone right now.
This is a short practice.
We're going to do something simple,
But surprisingly powerful.
You're going to give your anxiety a name.
And then we are going to breathe together until Things feel a little lighter.
Let's begin.
Find a comfortable position.
Wherever you are,
You don't need to be sitting perfectly.
You just need to be somewhere you can close your eyes for a few minutes.
Let your hands rest.
Let your jaw unclench just a little.
And take your breath in through your nose and out through your mouth.
Again,
In.
And out.
You're here.
That's enough for now.
Now I'd like you to notice where is the anxiety sitting right now.
In your chest,
Your stomach.
Your shoulders your mind.
Just locate.
Don't try to fix it.
Just find it.
Here is something that might sound a little unusual,
But stay with me.
I want you to give that feeling a name.
A real name.
Like a person's name.
It could be Karen,
It could be Dave.
It could be something that makes you want to smile a little.
Whatever comes first,
Go with it.
You have a name now and I want you to say to it silently.
In your mind.
Hello.
I see you.
And I know you're here.
Notice what happens when you do that.
The anxiety doesn't disappear,
But something shifts.
Because the moment you name it,
You are no longer inside it.
You're the one.
Looking at it and that tiny distance is where your power lives.
Now let's use the breath to reset your nervous system.
This is simple.
Just follow my lead.
Breathing through your nose for 4 counts.
Hold gently for 4.
.
.
And out through your mouth for 6.
Again,
In for four.
Hold for four.
Out for 6 One more time in.
.
.
Or far 4 4 and a long slow out for 6.
Take a moment to notice how your body feels right now compared to when we started.
Even the smallest shift matters.
Your anxiety may still be there,
And that's okay,
But you've done something important.
You've looked at it,
Named it.
And breathe.
Alongside it instead of running from it.
That is the beginning of a completely different relationship with your mind.
You can come back to this practice anytime you need it.
It's yours.
Take good care of yourself today.
If this practice resonated with you and you would like to go deeper There is a full five-day course.
We explore the psychology behind anxiety.
Build on the naming technique you just tried and develop a complete set of tools you can carry with you for life.
I'd love to see you there.
