Try free for 7 days.

00:00

00:00

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.

Great. 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.

Cory Muscara

4.3

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:

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Great. 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.

Cory Muscara

Cory Muscara

4.3

Duration

Cory Muscara

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

Over 1,800 meditations, sleep, calm music, naturescapes and more
Daily mindfulness video meditations 365 days a year
100s of courses and tools to help manage anxiety, sleep and stress

Available on

Join our free newsletter

Discover exclusive events, first access to new features, community stories, and a monthly curation of our best mindfulness insights.

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

2,000+ Guided Meditations
Daily Coaching
Sleep Content
Mindful Exercises
Mindful Radio
10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Thank you for joining us

Dive into the full library and enjoy all it has to offer!

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

2000+ Guided Meditations
Courses from world-class teachers
Resources for Stress + Anxiety
Breathing exercises, gratitude practices, relaxation techniques
Sleep meditations, playlists, stories
Mindful talks, podcasts, music, nature sounds