Ground yourself in the present, acknowledge anxiety with compassion, and soothe your nervous system through gentle, unhurried breathing.

English

A 5-minute grounding practice to help calm anxiety and cultivate presence. Through breath and body awareness, you are guided to relate differently to anxious thoughts and sensations, allowing the nervous system to settle naturally. 
For moments when thoughts are spiralling, and you are looking for a way to slow down and regain a sense of calm and control.

Calming Anxiety In The Present

Welcome, I'm Veronica. Before we begin, taking a moment simply to notice where you are. The room around you, the sounds nearby, the sense of being supported by the chair or the floor beneath you. Nothing to change yet, just arriving. And if it feels comfortable, allowing the eyes to close or softening your gaze. Now gently bringing attention to the breath, not forcing it, just noticing breathing as it already is. Air moving in and moving out again. Perhaps taking one slightly deeper inhale and letting the exhale be slow and unhurried. And again, breathing in and breathing out. Allowing the body to begin settling in its own time. Now rather than moving away from thoughts, simply stepping a little out of the busy mind and back into sensing, back into the body, back into breathing. You might imagine yourself landing here, one breath at the time. Now gently scanning through the body, not searching for a laxation, just noticing. Where might anxiety be present today? Perhaps a tightness somewhere, a subtle unease or a stronger feeling of urgency. Maybe that familiar sense of what if. The pull to prepare, to anticipate, to avoid. Where do you notice it? In the chest? In the stomach? In the throat? The muscles? The shoulders? Or somewhere harder to name? However it appears, see if you can simply acknowledge it. Anxiety is often a form of protection, something in you trying to help you stay safe. Even if it feels uncomfortable. So for a moment, quietly recognizing that effort. You might inwardly say, thank you mind for trying to protect me. Thank you body for signaling that something matters. No need to push it away, just breathing alongside it. Now, on your next exhale, allow the belly to soften slightly. Not forcing, just permitting. Letting the shoulders drop a little, feeling their weight, softening the jaw, creating a small space between the teeth, relaxing the scalp. Letting the forehead smooth and noticing the muscles around the eyes easing. Taking a longer exhale now, letting it taper naturally at the end. You may notice the heart rate slowing slightly, or perhaps just a small shift. Either is completely fine. Continuing with slow, steady breathing. Nothing to achieve, just allowing. If it feels naturally, letting the corners of the mouth soften. Perhaps the faintest hint of a smile. Not to make yourself feel better, but as a gentle signal of safety to the nervous system. Breathing in and breathing out. Noticing whether the body feels even a fraction lighter, a fraction more spacious. And if anxiety is still present, that's all right too. You're simply learning to sit beside it. Taking one more slow inhale, and a long, steady exhale. And when you feel ready, beginning noticing the room again. Sounds returning to the foreground of your awareness. Movement in the body. Gently opening the eyes. Taking a moment before moving on. Carrying this steadiness with you as you return to your day.