Before the panic spirals.
This practice is for the moments when anxiety begins building.
Before it fully takes over.
We're not trying to eliminate anxiety.
Or simply helping your nervous system feel more grounded.
One moment.
One breath at a time.
I am Karen.
Let's begin.
Gently.
Take a moment to notice your feet.
To feel the surface beneath them.
It feels solid.
Steady.
Supported.
Can you take one slow breath in through your nose?
And then exhale slowly through your mouth.
Again,
Breathing in.
And breathing out.
Take a moment with your eyes open.
To notice five things around you.
Notice the room.
The sounds.
The temperature.
The feeling of your clothes against your skin.
You're here.
Right now.
Not inside tomorrow.
Not inside worst case scenarios.
Just here.
Right now.
If your thoughts are moving quickly.
See if you can let them stay in the background.
For a moment.
You don't need to solve every feeling immediately.
If it feels comfortable.
Bring one hand to your chest.
Feel the warmth of your hand.
Feel the movement of breathing beneath it.
Silently repeat.
This feeling will move through.
This feeling will move through.
You have survived anxious moments before.
And you don't need to navigate this moment perfectly.
You only need to stay with yourself gently.
Take another slow breath in.
And a longer exhale out.
Allow your shoulders to soften slightly.
Allow your jaw to unclench.
Feel the ground beneath you again.
Steady.
Supportive.
Present.
As we close,
Remember this.
Anxiety becomes louder.
When we abandon ourselves.
So stay here.
With your breath.
With your body.
With this moment.
One breath at a time.
So much love.
If you would like more practices like this.
You can follow me here on Insight Timer.
I share meditations for overwhelm,
Emotional exhaustion,
Sleep,
And calming busy minds.
