judgment.	You	are	simply	observing	yourself	in	the	here	and	now.
2
	
.
	
Each	time	you	breathe	out,	feel	your	body	relax	as	it	releases	tension.
Recognize	when	your	attention	shifts	and	gently	direct	it	back	to	your
body	awareness.
3.
	
One	by	one,	focus	on	each	segment	of	your	body,	opening	up	to
whatever	is	present	in	that	moment.	Name	the	body	part	and	imagine
you	are	breathing	into	it.	Observe	areas	of	tension,	strain,	pain,	or	ease:
Head	…	Neck	…	Shoulders	…	Arms	…	Hands	…	Chest	…	Back	…
Stomach	…	Thighs	…	Calves	…	Feet	…
As	you	come	out	of	this	exercise,	make	a	mental	note	of	where	anxiety	tends
to	rest	in	your	body	so	you	can	tune	in	to	that	spot	more	quickly.
STRATEGY:	PROGRESSIVE	MUSCLE
RELAXATION
When	you	notice	a	spike	in	anxiety	and	your	body	feels	tense,	take	5	to	10
minutes	for	a	progressive	muscle	relaxation.	This	strategy	also	helps	when
you	can’t	sleep	at	night	or	to	downshift	into	relaxation	before	bed.
Lie	down	or	sit	comfortably.	In	turn,	tense	each	muscle	in	your	body	(face,