21-Day Anxiety

21-Day Anxiety

Three weeks to settle the body, unhook the mind, and live alongside anxiety — 22 guided sessions, about ten minutes a day.

01

Before You Begin

1 session
Welcome — Before You Begin
Day 0 Welcome — Before You Begin A gentle orientation to the 21-day anxiety course, setting expectations before the daily practice begins.
02

Week One — Settling the Body

7 sessions
Arriving with Anxiety
Day 1 Arriving with Anxiety A gentle arrival practice for the days when anxiety follows you to the cushion.
The Body's Alarm
Day 2 The Body's Alarm A gentle exploration of how anxiety lives in the body — the racing heart, the tight chest, the alarm that…
Slowing the Breath
Day 3 Slowing the Breath A gentle invitation to slow the breath without forcing it.
Steady in the Present
Day 4 Steady in the Present When the world will not stop moving, you do not have to move with it.
Settling the Nervous System
Day 5 Settling the Nervous System A gentle session for a body that has been holding quiet tension for too long.
Releasing Held Tension
Day 6 Releasing Held Tension A gentle release for the body that has been holding on without realising it.
A Body That Knows How to Settle
Day 7 A Body That Knows How to Settle A reflective close to the first week of the 21-day anxiety series.
03

Week Two — Mind Unhooked

7 sessions
Thoughts Are Not Facts
Day 8 Thoughts Are Not Facts Settle onto a quiet station bench as the afternoon light turns amber, and watch your thoughts arrive and…
Stepping Back from Thought
Day 9 Stepping Back from Thought A ten-minute practice in stepping back from thought — not arguing with it, not pushing it away, just…
When the Mind Jumps Ahead
Day 10 When the Mind Jumps Ahead When anxious thoughts race ahead into worst-case scenarios, this session helps you notice the projector —…
The What-If Mind
Day 11 The What-If Mind A gentle ten-minute practice for the mind that runs ahead — the one that opens every door the wind rattles.
From Worry to Action
Day 12 From Worry to Action Worry circles.
The Inner Critic
Day 13 The Inner Critic A self-compassion practice for meeting the inner critic without arguing with it.
A Mind You Don't Have to Believe
Day 14 A Mind You Don't Have to Believe A guided meditation for the moment you realise the anxious voice in your head is not always telling the truth.
04

Week Three — Living Alongside

7 sessions
What Matters Beneath the Fear
Day 15 What Matters Beneath the Fear A guided practice for moments when fear has stood in the way of something that matters to you.
Facing What Matters, Gently
Day 16 Facing What Matters, Gently A gentle 21-day anxiety session about approaching what you've been avoiding — not by force, but by walking…
Living with the Unknown
Day 17 Living with the Unknown A quiet practice for the moments when you don't know what comes next.
Breaking the Reassurance Habit
Day 18 Breaking the Reassurance Habit A meditation for the moment you've just been reassured — and feel the relief already slipping.
When Night Brings Worry
Day 19 When Night Brings Worry A night-time anxiety practice for the hours when worry arrives just as the house goes quiet.
A Practice That Holds
Day 20 A Practice That Holds Day twenty of the 21-day anxiety course turns the practice into something you can keep using after the…
Moving Forward — Living Alongside Anxiety
Day 21 Moving Forward — Living Alongside Anxiety The closing morning of the 21-day path.