Short Practices
Choose one. Go slowly. Stop anytime. These are meant to be easy – even on hard days.
Practice 1: One slow exhale
Let your shoulders soften just a little.
1. Inhale naturally.
2. Exhale a little slower than usual.
3. Whisper inwardly: “This moment is okay.”
Optional phrase: “I can be gentle with myself.”
Repeat once. Or stop now. Both are good.
Practice 2: Feet + naming
A simple way to come back to the present.
1. Feel both feet.
2. Name quietly: “anxiety is here.”
3. Add: “and I am here, too.”
Optional phrase: “We can do this slowly.”
Practice 3: Hand on heart
If it feels okay, place a hand on your chest or upper belly.
1. Feel warmth or contact.
2. Breathe once or twice.
3. Say: “Kindness is allowed.”
Optional phrase: “I am not alone.”
Practice 4: The smallest step
When anxiety wants to solve everything at once, return to one small step.
1. Ask: “What is one kind thing I can do in the next 2 minutes?”
2. Choose something tiny.
3. Begin gently.
Optional phrase: “One step is enough.”