It’s day 4 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 one I mention below)
2. Make an everyday task mindful (choose a new task to practice with today. And remember, the most important part is to notice when your mind wanders so you can gently bring it back again)
3. Practice letting unhelpful thoughts be. Repeat them in your head with the words "I'm having the thought that..." at the start. Or take this practice further by repeating the unhelpful thought in your head using a silly voice – there's more on this in the days 1-5 cheat sheet.

I know these practices might require some effort, especially meditation. So if you haven’t meditated yet today try the Follow the Leader meditation. The aim of this meditation is to make the hard work feel a bit more fun.