Before you press play, the recording asks how you feel right now. That check-in is the baseline. You check again at the end to see what changed. This session stays with breath and anxiety.

You notice your mood, your energy, and any sensation you cannot ignore. Then you move your attention off those thoughts and onto your breath, breathing in whatever way feels natural at first.

The aim is to see the loop between breath and stress, then use that awareness to manage the response. You do not need any prior experience.

Setting up your space and body thoughtfully can make a big difference in your experience.

Find a quiet place where you’re unlikely to be interrupted for about 30 minutes. Dim lighting can be helpful; some people even like using an eye mask. Make sure your phone is on silent. The fewer external distractions, the easier it will be to focus inward.

Lie on your back with your legs out straight. A support under your knees is fine. Place your arms by your sides with your palms facing up. Let your head rest on the floor, and use a cushion only if that is uncomfortable.

Wear loose, comfortable clothing that doesn’t restrict your breathing or movement. Once you’re settled in your quiet space and comfortable position, you’ll be ready to press play and follow the anxiety practice.