Anxiety

21 min Observing Emotions Right now, something is already here.

15 min Anxiety at Night Release it through your mouth, slowly and completely.

11 min Before the Moment Whatever is coming, it is not here yet.

15 min Body Scan for Anxiety Settle into your position, whatever feels right for you.

13 min Calming the Racing Mind Wherever you are, see if you can be still for a moment.

12 min Grounding When Anxious Something in the body has been bracing. Feel the weight of yourself pressing down, and let the ground hold what the mind has been carrying.

13 min Riding the Wave Let your hands rest somewhere comfortable.

10 min Softening the Grip Your body has been bracing. Not because something is wrong with you, because it learned to protect you.

7 min Five-Minute Anxiety Reset Five minutes. One breath at a time. Start here.

15 min Where Tension Hides A meditation for discovering hidden anxiety in the body.

16 min Anxiety in Company A gentle practice for the discomfort of being around others, that quiet sense of a spotlight only you can see.

Session Sitting With Not Knowing This session invites you to rest with life's unanswered questions rather than chase resolution.

15 min Anxious Critic Anxiety rarely comes alone, it often brings a sharp inner voice that judges the worry itself.

15 min Morning Surge For those mornings when the mind races ahead before the body is ready.

14 min Nervous System at Rest A practice for when anxiety has worn you thin.

Session When It Lingers A gentle practice for the anxiety that doesn't spike, it hums.

Session When Panic Arrives When panic arrives without warning, this session stays with you through it.

13 min After the Email This session is for the quarter-hour after an email or message has shaken you, when the body has translated the news faster than the mind can think.

12 min After the News Designed for the half-hour after a difficult scroll, this session helps you metabolise the chemistry that headlines, clips, and threads leave in the body.

15 min Anxiety in the Waiting Room An anxiety practice for the specific discomfort of waiting rooms, corridors, plastic chairs, the held breath before something not yet arrived.

19 min Anxiety Without a Story This session is for the anxious feeling that shows up without a reason attached, no scene to replay, no problem to solve, just a hum already in motion.

15 min Waking at 3am Waking at 3am, a guided session from Salūs

16 min When the Body Worries You When the Body Worries You, a guided session from Salūs

19 min Catastrophising at Speed Catastrophising at Speed addresses the mind's tendency to travel from a small trigger to the darkest possible outcome in seconds.

16 min Tight in the Throat This session works with the anxious tightening that settles in the throat, the narrow doorway between thinking and speaking that draws closed under stress.

18 min Sunday Evening Dread A gentle anxiety practice for the particular heaviness that arrives on Sunday evenings, when part of you slips onto standby before the week has even begun.

14 min After the Quarrel This session meets you in the charged quiet that follows a quarrel, when the words are over but the body is still arguing.

16 min Driving Anxious This session is for the quiet anxiety that arrives before a drive, the held breath, the tight chest, the rehearsal happening below thought.

17 min Standing in the Queue This session meets you in the middle of an ordinary queue, when the wait itself becomes the trigger.

17 min When the Phone Rings This session meets the specific anxiety of a ringing phone, the tightening before you've even reached for it.

18 min Pre-Sleep Inventory Pre-Sleep Inventory is a guided practice for the moments after the lamp clicks off, when the mind opens a page you did not ask for.

12 min Hands That Won't Settle This session works with one of anxiety's most overlooked tells: the small, unbidden movements of the hands.

20 min Walking It Off Anxiety prepares the body to run, then leaves it stranded in a chair.

23 min Living With a Pulse You Can Feel A gentle anxiety practice for moments when your pulse becomes impossible to ignore, beating in the ears, the throat, the wrist.

18 min Anxiety That Has No Cause Not all anxiety has a story attached. This session is for the days when unease arrives without a cause you can point to, when scanning the day turns up nothing that fits the size of what you feel.

22 min When Tomorrow Already Hurts Some hurts arrive ahead of themselves, knocking at the body the night before, the morning before, the week before.

27 min Floor Beneath the Worry Anxiety can take over until it feels like the whole house is on fire.

25 min Slow Return From Threat This session meets you in the aftermath of a spike, when the mind knows the danger is gone but the body has not yet heard.

22 min Long Afternoon of Worry A meditation for the long middle of the day, when worry has been going on as long as the hours have.

17 min Permission to Not Solve It This anxiety session loosens the grip of problem-solving when the mind has been circling without finding ground.

34 min Anxiety Around Money Money anxiety often lives in the body first, a tightening in the jaw, chest, or stomach before any thought arrives.

24 min Held by Quiet Things Anxiety tells one specific lie, that nothing beneath you is holding.

23 min Knowing It Will Pass This session meets anxiety as a visitor in the body rather than an enemy to defeat.

20 min Before the Hard Conversation Some conversations stay tomorrow's problem for weeks.

21 min Replaying It Again Replaying It Again is an anxiety practice built around the one scene the mind keeps choosing to run -- a thing said or not said, a look that did not give back what you hoped for, returning unasked and asking to be sat through one more time.

18 min When Good News Makes You Anxious Good news can land like a threat, the breath shortens, the chest pulls in, and you find yourself listening for footsteps instead of feeling glad.

18 min Before You Make the Call Some calls sit unmade for hours, the thumb hovering, the dread growing with every postponement.

16 min Everyone Else Seems Fine Everyone Else Seems Fine is an anxiety practice for the moment in an ordinary room -- a meeting, a kitchen of voices -- when every face around you sits smooth and unbothered while something in you has started bracing.

22 min Bill You Haven't Opened An unopened bill can become heavier each time you swerve around it.

18 min Crowded Carriage A crowded train can make the body read constraint as danger: warm air, close shoulders, the thought that you cannot get off until the doors allow it.

23 min Message You Haven't Opened An unopened message can feel larger than the phone it sits on, especially when the preview has already become a worst-case story.

13 min Night Before You Travel A steady session for the night before travel, when the bag is packed but the mind keeps checking.

17 min Put on the Spot For the sudden moment your name is called and every thought seems to vanish.

13 min Putting the Phone Face Down A grounded practice for noticing the urge to check your phone before your hand obeys it.

9 min Returning to the Car Park Alone For the walk back across an emptied car park, this session keeps your eyes open and your body moving.

15 min When the Plan Changes When a plan changes suddenly, the body can lurch before the facts have settled.

26 min Boarding the Plane A gentle anxiety practice for the slow shuffle of the boarding queue, where waiting can tighten the chest…

19 min Day Before the Operation # Arrival The hospital does not own tonight. Tomorrow morning belongs to the bright lights, the cool corridor, the strip-light hum, the gloved hands reading your name from a chart. But this evening is still yours, and these walls, this chair, this lamp, the body knows them already by heart.

28 min Dentist's Chair Reclining The slow recline of a dentist’s chair can feel less like resting and more like surrendering control. With the ceiling as a steady horizon, the hands as familiar ground and the breath continuing beneath the bracing, the body is given room to soften without being rushed. Even amid clinical sounds, a raised hand can still ask for a pause.

29 min Doctor's Voicemail A voicemail from the doctor sits unheard, while the mind rehearses every possible version of what it might contain. Beside the unopened message, breath and body make room for the difference between the news itself and knowing it. The choice to listen remains yours, whether that is today, tomorrow, or when you feel ready.

26 min Empty House After Dark An empty house after dark can make every creak feel louder and every shadow worth checking twice. Sit with the body’s ancient alert system as it inventories the rooms, while pipes, radiators and settling wood become ordinary sounds again. Beneath the vigilance is a home simply waiting to fill, and the possibility of resting without needing the night to change.

25 min Fire Alarm at 3am A sudden alarm at 3am can end in seconds while the body keeps ringing long afterwards. Stay beside the after-pulse, braced listening and stories of danger without forcing them away. As the room’s ordinary sounds return, let the startle’s tail loosen in its own time.

4 min Five Things You Can Sense When anxious thoughts keep cutting across one another, the steady shape of the room offers something solid to return to. A simple five-four-three-two-one count moves through sight, sound, touch, smell and taste, letting the present grow louder than the worry. Nothing has to be solved; the thoughts may remain, but with more space around them.

Hovering Over Send

24 min Hovering Over the Bank Balance The moment before checking your bank balance can feel heavier than the number itself. This quiet practice stays with the hovering thumb, the held breath and the urge to brace for every possible figure. It creates a little room for the body to catch up, so whatever is there can be met without paying for the worst in advance.

26 min Inside the MRI Tube The close curve of the MRI bore, its changing knocks and the body’s instinct to brace are met without pretending the experience is easy. The squeeze ball, the intercom and the bed beneath you become steady points of contact while the scanner does its work. Thoughts about what the images might show can come and go as possibilities, not news.

Just Before the Interview

Knocking on the Boss's Door

35 min Late for Something That Matters # Arrival Today, the clock has the upper hand. You are late, or nearly so, for something that matters. Perhaps you are in transit, a train, a car, a queue that will not move. Perhaps you are sitting still, knowing you should already be elsewhere.

Lost in an Unfamiliar City

Pencil Down at the Exam

Phone Call You've Been Dreading

17 min Police Lights Behind You Police lights can leave the body braced long after the road is clear: hands fixed, breath held, shoulders raised and the mind searching for guilt. Soften the rehearsed obedience and vigilance with steady breath and gentle contact. Let the body recognise that its alarm was honest, but the flash was not the verdict.

Pregnancy Test on the Counter

4 min Quiet in the Crowd When a crowded carriage feels too loud and demanding, let its voices, announcements and brakes become one broad texture rather than a thousand separate intrusions. Rest your attention on one steady thing, the rhythm of your breath or the weight of your body, and find a small, portable quiet behind the sound.

Returning to Work After Leave

School Gate, First Day

17 min Sick Parent's Bedside At a sick parent’s bedside, the hours can stretch between watchfulness, helplessness and love. This gentle session stays with the dim room, the monitor’s hum, the hand that once held yours, and the strange reversal of care. It offers space to let anxious thoughts run ahead without following them, and to recognise that simply remaining beside the bed is already an act of love.

Sixty Seconds to Steady

Strange Noise Downstairs

26 min Stuck in the Slow Lift # ARRIVAL The doors of a slow lift have closed, the bright corridor outside thinning to a sliver, then to nothing. A small sealed room holds your world for the next handful of minutes. The world narrowed without asking whether you were ready for it.

Stuck on the Decision

Test Results in the Post

19 min Too Many Tabs Open When every unfinished task feels equally urgent, the strain often comes less from what is open than from constantly flicking between it all. The demands can stay lit and humming while attention settles into breath and physical support. Nothing has to be solved or closed; you simply stop trying to stand inside every tab at once.

24 min Turbulence at Cruising When turbulence turns a routine flight into a story of danger, return to what is actually happening: motion, a faster heartbeat, and a seat still holding your weight. Separate each bump from the alarm your mind lays over it, while the wings flex and the aircraft rides busy air. You do not have to feel calm to be okay; you only need a little more space between sensation and fear.

18 min Waiting on a Result When a result has already been decided but the telling runs late, the mind fills the gap with checking, rehearsing and bracing. This practice reframes the wait: the fact is already fixed, like distant light still travelling towards you. The caring can remain while the effort to control what cannot be changed is gently set down.

Walking Into Court