Gently shift your attention back to the part(s) of your body where you notice the urge. Allow yourself to notice whatever sensations come up in these places. If it becomes overwhelming to notice the sensations, gently return your attention back to breath for a few moments and then go back...

As you’re riding the wave (or just noticing the sensations), you may find it helpful to silently describe the sensations in an objective and non-judgmental way (e.g., I notice warmth in my belly that is increasing…the warmth in my belly is decreasing and my belly feels cooler).

When you are...

1. Sit, lie or stand in a quiet, comfortable place.
2. Recall your recent anxiety experience where you went through a habitual loop.
3. Check your body sensations.
4. See what exactly you feel and name the sensation, like tense, or restless.
5. Find ou...