Hello, and welcome back to Anxiety Relief Daily. I'm Julia Cartwright, and I'm so glad you're here. You know, this time of year—just before the holidays really hit—there's this peculiar kind of anxiety that creeps in, doesn't there? It's like standing in a crowded room where everyone's voice blends together and you can't quite hear yourself think. If that's where you are right now, you're not alone. Today, we're going to practice something I call the Anchor and Release technique, and I promise it's gentler than it sounds.

So find yourself somewhere comfortable. That could be your couch, a chair, the floor with a pillow—wherever your body feels supported. You don't need perfect posture or to sit like a meditation statue. Just somewhere you won't be interrupted for the next few minutes.

Now, let's start with three conscious breaths. Breathe in slowly through your nose, noticing the cool air. Hold it for just a moment. Then exhale through your mouth like you're fogging a mirror. Do that again. One more time. Good. You've already begun.

Here's what we're going to do. Think of your anxiety right now as clouds passing through the sky of your mind. They're there, they're real, but they're not permanent. Your anchor is your breath—it's the one thing that's always with you, always steady.

For the next few minutes, I want you to follow this pattern. Take a breath in while silently saying "I notice." As you exhale, say "I release." In through the nose, out through the mouth. Notice. Release. Notice. Release. You're not trying to make the anxiety disappear. You're simply observing it without inviting it to stay for dinner. The clouds drift. Your breath remains.

If your mind wanders—and it will, because that's what minds do—that's not failure. That's just another cloud passing by. Gently bring your attention back to your anchor. Notice. Release. Notice. Release. Continue at your own pace. There's no rush.

The beauty of this practice is that you can use it anywhere. Standing in line. Before a difficult conversation. When you wake up at three in the morning with your thoughts racing. Just three conscious breaths, and you've reset your nervous system.

Thank you for spending these moments with me on Anxiety Relief Daily. Remember, inner calm isn't about eliminating anxiety—it's about learning to live alongside it with grace. Please subscribe so you don't miss tomorrow's practice. You've got this, and I'll be here whenever you need me.

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