Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. It's Sunday morning, that particular time when the week ahead might be whispering its demands, isn't it? Maybe you're feeling that familiar flutter in your chest, that sense of too many things needing your attention at once. That's what we're here to gently untangle together. So take a moment, find a comfortable seat, and know that for the next few minutes, nothing needs you except this breath, and this moment.

Let's start by just arriving here. No pressure to be perfect at this. Close your eyes if that feels right, or soften your gaze downward. Notice where your body touches the chair or ground beneath you. Feel that support. It's been holding you this whole time, hasn't it? Now, let's breathe together. Breathe in slowly through your nose for a count of four, hold it for four, and exhale through your mouth for six. The longer exhale activates your calm nervous system. Let's do that a few more times, at your own pace.

Here's our main practice today, and I call it anchoring. Anxiety loves to take us into the future, spinning stories about what might go wrong. So we're going to plant ourselves firmly in right now using all five senses. First, name three things you can see around you. Not judge them, just notice them. A lamp. A shadow. The texture of your sleeve. Now, two things you can physically feel. The temperature of the air. The weight of your hands in your lap. One thing you can hear, even if it's subtle. A hum, a breeze, silence itself. When we engage our senses this way, we signal to our nervous system that we are safe. We are here. We are okay.

Do this whenever anxiety tries to pull you into tomorrow. In your car before a meeting. At your desk. In line at the grocery store. It takes ninety seconds, and it works like a gentle anchor keeping you tethered to what's real and true right now.

Before we part, I want you to know something. That anxiety you feel? It's trying to protect you. It just got confused about what needs protecting. By practicing this, you're teaching yourself and your nervous system a new language of calm. You're already doing the work.

Thank you so much for spending this time with me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. Please subscribe so we can meet here again tomorrow, and remember, the calm you're looking for? It's already within you.

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