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5-Minute Anchor: Breathe Away Year-End Stress
Welcome back. I'm Julia Cartwright, and I'm so glad you're here. You know, mid-December has this particular flavor of stress, doesn't it? The year's winding down, expectations are piling up, and somewhere between the holiday planning and the year-end crunch, your nervous system is probably waving a little white flag. Today, we're going to give it some relief. Just five minutes. Just you and your breath. Let's settle in.
Find a comfortable seat, somewhere you won't be interrupted for the next few minutes. If you're at work, if you're in your car, if you're standing in the kitchen—wherever you are right now is perfectly fine. Feet flat on the ground if you can, shoulders dropping away from your ears. Just like that.
Now, let's start with three deep breaths together. Breathe in through your nose for a count of four. Hold it for just a second. And exhale slowly through your mouth like you're fogging a mirror. Do that again. In through the nose, four counts. Out through the mouth. One more time, nice and easy.
Here's what we're going to do today. We're going to practice what I call the anchor technique. Your breath is an anchor, and whenever your mind drifts into worry mode—and it will, that's completely normal—we're simply going to gently return to it.
Close your eyes if that feels comfortable. Now, bring your attention to where your breath enters your body. Maybe you notice the coolness of the air at your nostrils, or the gentle rise and fall of your chest. There's no right way to feel it. Just notice it. Let your breath be natural, easy, unforced.
As you breathe, imagine each exhale is carrying away a worry, a task, a deadline. Not ignoring them, just letting them float away like clouds passing through a blue sky. With each inhale, you're drawing in calm, clarity, and this present moment. Right here. Right now. Where everything is actually okay.
Your mind might jump to your to-do list. It might remind you of that email you forgot to send. That's fine. That's what minds do. When you notice you've drifted, just gently come back to your breath. Like turning the steering wheel back toward the road. No judgment. Just back to the breath.
Continue this for the next few minutes, anchoring yourself with each breath. In and out. In and out.
As we come to a close, take one more deep breath. Feel your feet on the ground. Become aware of the space around you again. When you open your eyes, try to carry this calm with you. If stress creeps back in today—and it might—remember this anchor. Three breaths, that's all it takes.
Thank you for joining me on Daily Mindfulness: 5-Minute Meditations for Stress Relief. Please subscribe so you don't miss tomorrow's practice. You deserve this. Take care.
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This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 week ago