Good morning. I'm Julia Cartwright, and welcome back to Mindful Moments. Take a breath with me right now, wherever you are. That's it. If you're waking up on a Sunday morning in early March, or maybe you're in the middle of something that feels urgent and overwhelming, I want you to know that you've done something really important by pressing play. You've chosen yourself. That matters.

Today, I'm noticing that this time of year often brings this strange energy—spring is creeping in, and with it comes this underlying pressure. New goals, new seasons, new expectations. Sound familiar? Our nervous systems can feel a little wound up, even if we can't quite put our finger on why. So today, we're going to practice something I call the Anchor Breath. It's my favorite when life feels like too much.

Let's begin by finding a comfortable seat, somewhere you won't be disturbed for the next few minutes. Feet flat on the ground if that works for you, or however your body wants to settle. Now, let your shoulders drop away from your ears. Good. Notice your chest, your belly, your feet. You're here, and you're safe.

Close your eyes if that feels right, or soften your gaze downward. Now, here's the anchor breath. Breathe in slowly through your nose for a count of four. Feel the cool air entering, like you're drawing in clarity itself. Hold that breath for a count of four. You're pausing, creating space. Then exhale through your mouth for a count of four, maybe even six if that feels good. Imagine you're releasing tension, worry, that pressure we talked about. That exhale is your permission slip.

Let's do this together. In through the nose for four: one, two, three, four. Hold it: one, two, three, four. Out through the mouth for four: one, two, three, four. Good. Again. In for four. Hold for four. Out for six. You're already settling. Keep going at your own pace. Feel your shoulders getting heavier, your jaw unclenching. Continue this rhythm for the next few breaths, letting your body remember what ease feels like.

And gently, whenever you're ready, bring your awareness back to the room. Maybe wiggle your fingers, shift your weight. Open your eyes if they've been closed.

Here's your homework: carry this anchor breath with you today. When you feel that spring tension creeping in, when life feels fast, just pause and give yourself those four counts in, hold, and breathe out longer. Your nervous system will thank you.

Thank you so much for joining me on Mindful Moments. If this resonated with you, please subscribe so you don't miss our daily practice. You deserve this moment of calm, today and every day. I'll see you tomorrow.

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