FreeAnxietyRelief.com
Short Practices
Choose one small practice
You don’t need to do many. One is enough.
Practice 1: One long exhale (20–40 seconds)
Breathe in gently. Then let the out-breath be a little longer. Repeat 3–5 times.
No force. Just a little longer on the exhale.
Practice 2: Feel your feet (20–40 seconds)
Notice your feet touching the floor. Press down slightly. Then soften. Repeat twice.
Let your body learn: “I am here.”
Practice 3: Gentle phrase (30–60 seconds)
In this moment, I am safe enough.
This feeling can be here.
I am allowed to be gentle.
Try it once. If it helps, try it again.
Practice 4: Orient to the room (30–60 seconds)
- Name 3 things you can see.
- Name 2 sounds you can hear.
- Name 1 thing your body can feel (feet, hands, back supported).
This helps the mind remember the present moment.