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Ease Anxiety in 20 Seconds

Cory Muscara



Cory Muscara



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Ease Anxiety in 20 Seconds

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome to your Daily Mindfulness.

Over the next three days, I'm going to

share three very simple tips you can

use to reduce your anxiety and three

meditations that will help calm your mind.

In today's session.

I want to share something called

take five that we can do together.

Take out your left hand and

place it in front of you like

you're holding a pizza pie.

Then take your right pointer finger

and place it in the palm of your

hand, right around your wrist.

I'm going to hold mine up

like this so you can see.

What we're going to do is slide the

point of finger up each of the fingers

on the left hand, breathing in as we go

up and then breathing out as we go down.

So let's do it together.

Sliding up, breathing in through the nose.

Back down, exhale.

Up the point a finger, inhale.

Back down, exhale.

Up the middle finger.

Back down.

Inviting the shoulders to relax.

The ring finger.

Back down.

And the pinky.

Back down.


That's take five.

Doesn't take more than about 25 seconds.

You can do this when you first wake up,

when you feel yourself being overwhelmed.

There's something about the tactile

nature of this and syncing it with

the breath that seems to be really

calming for the nervous system.

So if you have anxious thoughts, you can

do it when you're experiencing those, or

when you just feel tension in your body.

It's a great way to settle down.

Also, if you have kids, you

could teach it to them as well.

They tend to love it.

So this is take five.

In a moment, we're going

to do a meditation.

But each day I'm going to share two

more techniques, just like this that

you can use throughout the day to help

calm the mind and reduce your anxiety.

It's great to have you here.

I'll see you tomorrow.

And let's first settle in

for today's meditation.

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