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If your mind feels busy right 
now, or you're feeling tense or 

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anxious, know that anxiety is 
just your nervous system trying 

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to protect you, and a simple way
to calm that response is through

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walking and breathing. 
So breathe in and notice the 

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sensation of your breath flowing
in through your nose or your 

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mouth. 
Perhaps feeling the cool air as 

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you breathe in, or noticing the 
air feels dry, or becoming aware

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of the gentle movement of breath
as it enters your body. 

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Just notice those sensations. 
Now follow your breath as it 

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travels down into your chest, 
expanding your ribs and maybe 

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even reaching your belly. 
And now bring your attention to 

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your out breath, 
the sensation of the air leaving

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your body. 
Perhaps slightly warmer as it 

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flows out. 
Just noticing your breath moving

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in and out. 
Breathing in and breathing out. 

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Now I want you to find one 
aspect of your breath and let 

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that be your focus. 
Perhaps the coolness of the air 

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as you breathe in, or the gentle
expansion of your chest, or the 

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sensation of your out breath as 
it leaves your body. 

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Just choose one aspect and let 
that sensation be your anchor. 

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Each time your mind wanders, 
simply return to that one aspect

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of your breath. 
Come back to your focus. 

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Come back to your anchor. 
Just catching yourself and 

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coming back to the breath. 
And if your mind drifts away 

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into thinking, planning, or 
worrying, simply notice and 

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gently return to your anchor, 
back to the one sensation of 

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your breath. 
Breathing in and breathing out, 

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staying with your focus. 
Breathing in and breathing out. 

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Just catching yourself and 
coming back to your breath. 

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And know that your breath is 
always there, an anchor you can 

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return to whenever your mind 
wanders, guiding you away from 

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overthinking to a place of calm.