Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. It's early January, and if I'm being honest, these first couple of weeks can feel heavy. Maybe you woke up today with that familiar flutter in your chest, or perhaps you've been carrying tension in your shoulders since yesterday. Whatever brought you here, I want you to know that showing up for yourself like this, right now, is already a powerful act of care. So let's take a few moments together to find some calm.

Go ahead and find a comfortable seat, somewhere you won't be disturbed for the next few minutes. You can close your eyes if that feels good, or simply soften your gaze downward. There's no perfect way to do this. Now, without forcing anything, begin to notice your breath. Don't change it yet, just observe it like you're watching gentle waves roll onto a peaceful shore. In and out. In and out. That's it.

Now, I want to introduce you to something I call the Anchor and Release technique. It's simple, deeply grounding, and honestly, it's become my lifeline on anxious days. Here's how it works. As you breathe in through your nose for a count of four, imagine roots growing down from the base of your spine, deep into the earth beneath you. Feel yourself becoming rooted, solid, unmovable. Hold that sense of stability for a count of two. Now exhale slowly through your mouth for a count of six, and as you do, imagine any tension, worry, or restlessness flowing out of you like water, draining away completely. Those worries aren't yours to hold onto. Let them go. Repeat this five more times at your own pace. Root yourself as you breathe in. Release what doesn't serve you as you breathe out. You might notice your shoulders dropping or your jaw softening. That's your nervous system recognizing safety.

The beauty of this practice is that you can use it anywhere, anytime anxiety creeps in. Standing in line at the grocery store. Before a difficult conversation. Even in the middle of the night when worry won't let you sleep. Three intentional breaths, and you're anchored again.

As we close, I want you to notice how you feel right now in your body. Softer? More grounded? Carry that feeling with you today. It's always available to you.

Thank you so much for spending this time with me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. Please subscribe so you never miss an episode. You've got this.

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