THIS MOMENT IS YOURS
Stepping Back from Worry
Step back from anxious thoughts
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit with eyes open or closed and first ground attention in the body or room.
- When a worry appears, silently say this is a worry or my mind is predicting.
- Name the worry's function if clear: predicting, checking, rehearsing, protecting, or problem-solving.
- Notice the body response that comes with it, such as tight chest, fast breath, jaw tension, or stomach pressure.
- Let the words of the worry be present without answering them immediately.
- Return to one breath, sound, or contact point, then notice whether the worry has changed shape.
- If the worry contains a real task, write it down after practice rather than solving it during practice.
- Stop and use grounding if worry becomes panic or the practice turns into rumination.
Stay comfortable. You can stop at any time or return to your natural breath.