Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today. You know, Monday mornings in mid-November have this particular flavor of anxiety all their own, don't they? That restless energy, the feeling like your mind's already three steps ahead before your coffee's even cooled down. If that's you right now, you're in exactly the right place.

What I want to offer you today is something I call the Anchor Practice, and it's going to help settle that scattered energy into something that actually feels manageable. So wherever you are right now, find a place where you can sit for just a few minutes. Could be your couch, your car before work, even a quiet corner at the office. Comfort matters, so adjust yourself until you feel genuinely supported.

Now, let's start by taking three deep breaths together. Breathe in through your nose for a count of four, hold it for a count of four, and exhale through your mouth for a count of six. That longer exhale is key—it tells your nervous system everything's okay. Let's do that again. And one more time.

Here's where we anchor. I want you to notice five things you can see right now. Not judge them, just spot them. The way light falls on a surface. A familiar object. A color that catches your attention. Let your eyes rest on each one for a breath. This grounds you in the present moment, which is honestly the only place anxiety can't fully take hold.

Now shift to what you can feel. The texture of what you're sitting on. Your feet on the ground. The air on your skin. Notice these sensations like you're meeting them for the first time. There's no rush here. You're simply anchoring yourself to the physical reality of right now, not the story your anxious mind is spinning about what's coming.

Finally, listen. What do you hear around you? Traffic, birds, the hum of a refrigerator, silence itself. Don't try to fix it or make sense of it. Just listen like you're tuning into a gentle radio station in the background of your own life.

Here's what I want you to do today: carry this practice with you. When you feel that anxiety knot tightening in your chest, do a quick version. Five things you see, one thing you feel, one thing you hear. Thirty seconds. That's your reset button.

Thank you so much for spending this time with me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. If this landed for you, please subscribe so you don't miss our practices. You've got this.

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