Welcome back to Anxiety Relief Daily. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Friday morning, and I'm willing to bet that somewhere in your day right now—maybe it's creeping up in your chest, maybe it's that little voice in the back of your mind—there's this subtle hum of worry. Could be work deadlines, relationship stuff, or just that general sense that everything needs to happen right now. So today, we're going to press pause together. Just you and me for the next few minutes. Because you deserve to feel calm, and that's absolutely within reach.

Let's start by finding a comfortable seat. Doesn't have to be fancy—your couch, your desk chair, even your car if that's where you are right now. Feet flat on the ground if you can. Good. Now take a moment and notice what you're sitting on. Feel that support beneath you. There's something really grounding about that. You're held.

Let's begin with three intentional breaths. Breathe in through your nose, slow and easy, like you're drawing in the scent of something you love. Hold it for a moment. Then exhale through your mouth, like you're fogging up a mirror. Do that two more times. Beautiful.

Now, here's our main practice today, and I call it the Anchor and Release. Anxiety loves to scatter your attention everywhere at once, right? So we're going to give your mind one single anchor. I want you to bring attention to where your body meets what you're sitting on. That contact point. Notice the warmth there, the texture, the weight of you being supported. Your anxiety wants to pull you into tomorrow, into worst-case scenarios. But your body? Your body is always here, always now. So each time your mind wanders to worry—and it will, that's normal—gently bring your attention back to that sensation of being held. Not with judgment. Just like you're redirecting a curious child. Anchor, notice, release. Anchor, notice, release. Let's do this together for two more minutes. Whenever you're ready, close your eyes or soften your gaze. I'll be here with you.

As we come back to this moment, notice how you feel. There might be a subtle shift, or there might not be, and both are perfect. The beauty of this practice is that you can do it anywhere, anytime. Waiting in line, before a meeting, right when you wake up. Thirty seconds is enough.

Thank you so much for joining me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. If this practice resonated with you, please subscribe and share this with someone who needs it. You're building a calm mind, one breath at a time.

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This content was created in partnership and with the help of Artificial Intelligence AI