Breathing Meditation for Anxiety — Journaling Companion (PDF)
Guided breathing prompts with reflection pages to diffuse anxious spikes, track patterns, and build a steady sense of calm—perfect for quick resets and end-of-day unwind.
Personal Practice Companion
What’s inside
1-Minute Physiological Sigh: Two gentle inhales + long exhale, then a quick check-in line.
4-7-8 Wind-Down: A mini tracker to log cycles and how your body feels after.
Ground & Breathe: 5-4-3-2-1 senses + paced breathing with space to note a cue that helped.
Thought Reframe: “I notice… I’m safe enough to…” with one anchor word for the next hour.
Daily Snapshot: Mood bubbles, breath technique used, one tiny win.
Weekly Pattern Page: Triggers, effective techniques, and a kind intention for next week.
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