Welcome to first this, a short mindfulness practice and message for any time.

I'm Catherine Nikolai. Settle in, my dear. If you're sitting, sometimes it helps to

sort of rock side to side, move any extra sitting material out from under your

sit bones, relax your shoulders, take a deep breath in through your nose, let it out with a

sigh.

Again, draw it in, and flush it out.

Good.

Breathing at your own natural pace now through your nose.

And stepping back into the position of observer for a few minutes.

Not doing.

Just observing.

Breath moves in and out, and you notice it.

And you notice it.

Sensation moves through your body.

And you are aware. When you lose track of observing, you just begin again. No big deal. Thank you. Thank you. Last time, we talked about ways to navigate anxiety when it starts in the mind and spreads to the body.

Today, let's consider when it goes the other way, when your anxiety is bottom up.

Maybe you didn't sleep well, or your blood sugar's low, or your hormones are hormoning, or your body's still holding onto a stress response from earlier.

Your body sends the alert first, and then your brain scrambles to explain it,

often by making up a worry to match the physical sensations.

I know having a body, it's a trip.

Bottom up is frequently how I experience anxiety.

It can be free-floating and arise seemingly for no reason.

...