A short guided practice from my Foundations of Mindfulness course and my book No Parts Left Behind - Ending the War Within.

It’s the one I come back to most, in the therapy room and in my own life.

When we’re stressed, the body braces before the mind has caught up. The belly tightens and the jaw clenches. That bracing tells the nervous system there’s still a threat, and the loop keeps running.

Dropping anchor interrupts it. You release the belly, soften the jaw and slow the breath. You don’t need a cushion, silence or a spare hour. You can do it in a meeting, in the car park, or at 2am.