It’s day 9 of your 15 days of meditation for anxiety, I hope it’s going well. Here’s a reminder of your practices for today: 

1. Meditate for 10 minutes (try the 10-minute meditation: Discomforts).
2. Notice the emotions you’re experiencing using the ‘Name it’ technique 3 times a day.
3. Use the 'RAIN' exercise to help cope with uncomfortable emotions. When you notice you're experiencing something uncomfortable pause to recognise, allow, investigate, and non-identify.

If you’re finding any of the practices difficult, please don’t be hard on yourself. This is the perfect opportunity to practice some self-compassion to ensure you feel supported when things are difficult (find out more in the days 6-10 cheat sheet).

Remember: “When we treat others with respect and caring, the best in them usually comes out. Much the same would happen if we treat ourselves the same way.” – Dr. Rick Hanson