Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's Sunday afternoon—that particular time when the week ahead starts creeping into our minds, doesn't it? Maybe you're noticing that little flutter of anxiety in your chest, that restless energy that shows up before Monday morning. Today, we're going to work with that together. Let's find some real, lasting calm in the next few minutes.

So first, I want you to get comfortable. Whether you're sitting on your couch, in your car, or even at your desk, just settle in. Feel your body making contact with whatever's supporting you right now. Your feet on the ground, your back against the chair—whatever it is. You're safe here. Let's take three deep breaths together. Breathe in through your nose for a count of four. Hold it. Now exhale slowly through your mouth like you're blowing out birthday candles. One more time. In through the nose. Out through the mouth. Beautiful.

Now, here's what we're going to do. I want you to try what I call the "five senses anchor." Anxiety loves to keep us stuck in our heads, right? Spinning stories about what might happen. So we're going to invite your senses back home to the present moment.

Start by noticing five things you can see. Don't overthink this. Maybe it's the way light hits your wall. A coffee cup. Your own hands. Just name them silently. Five things. Got them? Good.

Now, four things you can physically feel. The fabric of your clothes against your skin. The temperature of the air. The ground beneath you. That solid feeling of being held by gravity. Four things.

Three things you can hear. Even silence has texture—maybe you hear the hum of your heating, the distant sound of traffic, or birds outside. What three sounds are present right now?

Two things you can smell. And here's the truth—sometimes there's nothing distinct, and that's okay. You might just smell the air. That counts.

One thing you can taste. Maybe it's the lingering taste of tea. Or just the neutral taste of your own mouth. Whatever's there, that's your anchor.

The whole point here is this: anxiety thrives when we're living in the future. But right now, in this moment, with your five senses present, you're exactly where you need to be. And you're safe.

As you move through your day, if that anxious feeling creeps back in, just pause. Find one thing you can see. Then one thing you can touch. Ground yourself in the sensory world. That's your superpower.

Thank you so much for spending this time with me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. If this practice helped you today, please subscribe so you never miss an episode. You deserve this peace. I'll see you tomorrow.

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