If your mind feels busy right now, or you're feeling tense or
anxious, know that anxiety is just your nervous system trying
to protect you, and a simple way to calm that response is through
walking and breathing. So breathe in and notice the
sensation of your breath flowing in through your nose or your
mouth. Perhaps feeling the cool air as
you breathe in, or noticing the air feels dry, or becoming aware
of the gentle movement of breath as it enters your body.
Just notice those sensations. Now follow your breath as it
travels down into your chest, expanding your ribs and maybe
even reaching your belly. And now bring your attention to
your out breath, the sensation of the air leaving
your body. Perhaps slightly warmer as it
flows out. Just noticing your breath moving
in and out. Breathing in and breathing out.
Now I want you to find one aspect of your breath and let
that be your focus. Perhaps the coolness of the air
as you breathe in, or the gentle expansion of your chest, or the
sensation of your out breath as it leaves your body.
Just choose one aspect and let that sensation be your anchor.
Each time your mind wanders, simply return to that one aspect
of your breath. Come back to your focus.
Come back to your anchor. Just catching yourself and
coming back to the breath. And if your mind drifts away
into thinking, planning, or worrying, simply notice and
gently return to your anchor, back to the one sensation of
your breath. Breathing in and breathing out,
staying with your focus. Breathing in and breathing out.
Just catching yourself and coming back to your breath.
And know that your breath is always there, an anchor you can
return to whenever your mind wanders, guiding you away from
overthinking to a place of calm.