Find a quiet and comfortable place where you can sit or lie down. Close your eyes and begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your body and mind to relax with each breath.

Now, bring your attention to your breath. Observe the natural rhythm of your breathing, without trying to change it. Notice the sensation of the breath entering and leaving your body.

As you continue to breathe, bring your awareness to any areas of tension or discomfort in your body. With each exhale, imagine releasing the tension and letting go of any stress or anxiety you may be holding onto. Feel the muscles in your body becoming more relaxed and at ease.

Next, shift your focus to your thoughts. Notice any anxious or stressful thoughts that may arise. Instead of engaging with them, simply observe them without judgment. Allow them to come and go, like passing clouds in the sky.

Now, bring your attention to the present moment. Tune in to your senses. Notice the sounds around you, the feeling of the air on your skin, and any smells or tastes present. Fully immerse yourself in the present experience, letting go of worries about the past or future.

Take a moment to check in with yourself emotionally. Acknowledge any feelings of anxiety or stress that may be present. Allow yourself to feel them without judgment or resistance. Remember that these feelings are temporary and that you have the power to cultivate a sense of calm within yourself.

Now, bring your attention back to your breath. Take a few moments to focus on the sensation of the breath entering and leaving your body. With each inhale, imagine you breathing in a sense of calm and relaxation. With each exhale, imagine you are releasing any remaining tension or stress.

Continue this focused breathing for a few more minutes, allowing yourself to sink deeper into a state of calm and relaxation. If your mind starts to wander, gently bring it back to the breath, without judgment.

When you feel ready, slowly open your eyes and take a moment to notice how you feel. Carry this sense of calm and relaxation with you as you continue with your day.

Remember, you can always return to this meditation whenever you need to calm your anxiety and stress. Regular practice can help you cultivate a greater sense of inner peace and resilience.