20 Minutes to Calm: A Breath Practice for an Anxious Mind

20 minutes can be a starting point, or the whole practice. Remember, your brain loves certainty (and a timer ⏳).

I often combine techniques into a 20/20 or 20/20/20 container, depending on how much time I have available. They’re mix and matchable!

Create your 20 minutes to calm practice:

* Grab your journal and favorite pen, a timer ⏱️ ⏳ 📱 anything that makes you feel safe and cozy 🕯️🎶☕️

* Situate yourself someplace quiet, get comfy

* Set your timer for 20 minutes

* Drop your eyes closed, tune into your body, paying attention to your breath

* Move and stretch if desired

* Open your journal and spend a few minutes writing a full page of things that you’re grateful for- if you’re struggling to find things, look around, what do you see that you can focus on to get the gratitude flowing

* Stand up, shake your body, shake your hands, pat yourself down, dance a little if it feels good

* Find your way back to seated or lay down

* Drop your eyes closed, place a hand on your heart and the other on your belly

* Breathe long and deep- as you inhale, allow your belly to expand when it fills, then your lungs, feel your ribcage expand. When you exhale, press the air out of your lungs, then your belly, and pull the navel toward the spine. Repeat.

* Do this sequence as long as it feels comfortable, no pause between the inhale or exhale, let it become a continuous circular breath, like a wave, rolling in and rolling out

* Push yourself a little past ease

* Drop the intentional breath and return to normal breathing

* Sit, or lay, in quiet contemplation until the timer goes off

* Thank yourself for the gift you received

* Have the best day, or evening ever

20 minutes won’t change your life…until it does.