5 Senses to Ground Anxiety: A Mindful Reset for Calm

Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're taking this moment before work kicks into high gear, during a midday pause, or as an evening reset, I want you to know that showing up for yourself right now? That's already a win. Today, we're focusing on something I hear about constantly: that restless, buzzing anxiety that settles in our chest and won't quite leave us alone. You know the feeling. That sense that something's just slightly off, like a song stuck on repeat in your head. Today, we're going to gently turn down that volume together.Let's begin by finding a comfortable seat, somewhere you won't be interrupted for the next few minutes. You can sit cross-legged, in a chair, or even lying down if that feels right. There's no perfect posture here, only your posture. Now, let's bring attention to your breath. Not to change it or fix it, just to notice it. Breathe in through your nose for a count of four, hold it for a moment, and exhale through your mouth for a count of six. One more time. In for four, out for six. Feel how that longer exhale naturally signals your nervous system to relax? That's our anchor today.Now, I want to introduce you to what I call the Five Senses Ground. When anxiety bubbles up, it loves to keep us trapped in our heads, spinning stories about what might go wrong. We're going to bring awareness right back to this present moment instead. Notice five things you can see around you right now. Don't judge them, just name them silently. A lamp. A wall. Light coming through a window. Then shift to four things you can physically feel. The texture of your clothes. The support beneath you. The air on your skin. Three things you can hear, even if it's just the ambient hum of the world. Two things you can smell, whether pleasant or simply neutral. And finally, one thing you can taste, even if it's just the inside of your mouth.This practice works like a gentle reset button. By anchoring your awareness in the sensory present, you're essentially telling your anxious mind, "Hey, we're actually safe right now. We're here, we're present, and we're okay."Here's what I want you to do today: keep a small reminder somewhere visible. Maybe it's a note on your phone or a sticky note by your desk that says "Five Senses." The next time you feel that familiar flutter of anxiety, pause and run through this ground. Just five minutes. That's your reset.Thank you so much for joining me on Anxiety Relief Daily: Mindfulness Techniques for Inner Calm. If this practice resonated with you, please subscribe so we can keep meeting here together. You're doing beautifully. I'll see you tomorrow.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

There are no comments yet.

Please log in to write the first comment.