Five minute anxiety reduction. Sit or lay comfortably resting your hands on your legs or at your sides Begin to focus your attention on your breathing Feeling your chest move gently inward and outward. .

. Your mind may be racing with uncomfortable or fearful thoughts, and that's okay. Just continue to breathe naturally and effortlessly Feel the airflow gently in and out of your nostrils and feel a soothing lightness throughout your body.

Flowing from the top of your head, all the way down to the tips of your toes Gently and effortlessly As you slowly and gradually create this awareness, repeat after me, either out loud or in your mind, each time counting down from five to one and stating stillness awareness after each number Repeating after me Five: stillness awareness Four: stillness awareness Three: stillness awareness Two: stillness awareness One: stillness awareness Remember: you are not these unpleasant feelings. . .

You have overcome them in the past and you will rise above them again. Ever changing. .

. If the feelings stay with you for some time it's okay. Time and awareness will allow it to fade.

Time and awareness will allow it to fade Now, one last time nice and slowly repeating this time - calm and present: Five: calm in present Four: calm and present Three: calm and present Two: calm and present One: Calm and present Sit with your feelings, whatever they are at this moment, for just a few more moments. Feel the air moving slowly in and out. Your chest moving gently up and down.

. . and effortlessly you become aware Peace will return.

You're becoming aware again and again. . .

Remain in stillness. . .

and allow yourself to let go.