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When your thoughts sprint ahead, clarity starts with a single touchpoint. Anchor Your Now teaches first‑timers a simple, confidence‑building routine to steady the body, quiet mental static, and choose the next helpful move. In short, doable sessions, you’ll learn how to name what’s happening, cue your nervous system to stand down, and redirect attention toward what matters.
Designed for brand‑new learners, the method is plain‑spoken and practical: 5‑4‑3‑2‑1 sensory scans, two‑breath resets, grounding objects, temperature shifts, and micro‑actions that restore forward momentum. Real‑life scripts show how to use the tools during commutes, meetings, family moments, and late‑night worry. Progress trackers and weekly check‑ins make wins visible so motivation compounds.
You don’t need perfection to feel different—you need a repeatable playbook you can use anywhere. Open to page one and start turning scattered energy into steady presence, one small, brave step at a time.
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Veröffentlichungsjahr: 2025
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Matthew Brooks
Anchor Your Now A Beginner’s Guide to Quick Body‑Mind Resets for Calm Focus
Copyright © 2025 by Matthew Brooks
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
This novel is entirely a work of fiction. The names, characters and incidents portrayed in it are the work of the author's imagination. Any resemblance to actual persons, living or dead, events or localities is entirely coincidental.
Matthew Brooks asserts the moral right to be identified as the author of this work.
Matthew Brooks has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.
Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.
First edition
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Contents
1. Chapter 1
2. Chapter 1: Welcome to Your Journey of Calm
3. Chapter 2: Understanding Mindfulness
4. Chapter 3: The 5-4-3-2-1 Technique Explained
5. Chapter 4: Somatic Calming Routines
6. Chapter 5: Practicing Sensory Awareness
7. Chapter 6: Quick Anxiety Resets
8. Chapter 7: Mindfulness Micro-Habits
9. Chapter 8: Attention Training for Calm
10. Chapter 9: Grounding Objects
11. Chapter 10: Using Temperature for Emotional Regulation
12. Chapter 11: Real-Life Scripts for Everyday Moments
13. Chapter 12: Tracking Your Progress
14. Chapter 13: Weekly Check-Ins for Sustained Growth
15. Chapter 14: Embracing Imperfection
16. Chapter 15: Creating Your Personalized Mindfulness Toolkit
17. Chapter 16: Moving Forward with Confidence
18. Chapter 1: Welcome to Your Journey of Calm
19. Chapter 2: Understanding Mindfulness
20. Chapter 3: The 5-4-3-2-1 Technique Explained
21. Chapter 4: Somatic Calming Routines
22. Chapter 5: Practicing Sensory Awareness
23. Chapter 6: Quick Anxiety Resets
24. Chapter 7: Mindfulness Micro-Habits
25. Chapter 8: Attention Training for Calm
26. Chapter 9: Grounding Objects
27. Chapter 10: Using Temperature for Emotional Regulation
28. Chapter 11: Real-Life Scripts for Everyday Moments
29. Chapter 12: Tracking Your Progress
30. Chapter 13: Weekly Check-Ins for Sustained Growth
31. Chapter 14: Embracing Imperfection
32. Chapter 15: Creating Your Personalized Mindfulness Toolkit
33. Chapter 16: Moving Forward with Confidence
1
Chapter 1
Table of Contents
2
Chapter 1: Welcome to Your Journey of Calm
Understanding Mindfulness
The Concept of Grounding
Introduction to the 5-4-3-2-1 Technique
The Power of Two-Breath Resets
3
Chapter 2: Understanding Mindfulness
What is Mindfulness?
The Science Behind Mindfulness
Benefits of Being Present
Mindfulness in Daily Life
4
Chapter 3: The 5-4-3-2-1 Technique Explained
Understanding the 5-4-3-2-1 Technique
The Steps of the 5-4-3-2-1 Technique
Practical Applications of the 5-4-3-2-1 Technique
Enhancing Sensory Awareness
5
Chapter 4: Somatic Calming Routines
Understanding Somatic Practices
Simple Somatic Calming Exercise
Grounding Techniques for Anxiety
Breathing for Relaxation
Movement as a Calming Tool
Creating Your Somatic Routine
6
Chapter 5: Practicing Sensory Awareness
Understanding Sensory Awareness
The 5-4-3-2-1 Technique
Grounding Objects
The Power of Breathing
Practicing the Art of Observation
7
Chapter 6: Quick Anxiety Resets
Understanding Anxiety and Its Triggers
The Power of the 5-4-3-2-1 Technique
Quick Two-Breath Reset
Grounding Objects
Temperature Shifts as a Reset Tool
Practicing Micro-Habits for Mindfulness
8
Chapter 7: Mindfulness Micro-Habits
The Power of Micro-Habits
Daily Mindfulness Moments
Two-Breath Reset
Grounding Techniques for Daily Life
Mindfulness During Transitions
The Ripple Effect of Micro-Habits
9
Chapter 8: Attention Training for Calm
Understanding Attention Training
The 5-4-3-2-1 Technique
Somatic Calming Routines
Quick Anxiety Resets
Mindfulness Micro-Habits
10
Chapter 9: Grounding Objects
Understanding Grounding Objects
Choosing Your Grounding Object
How to Use Grounding Objects
Grounding Objects in Everyday Life
11
Chapter 10: Using Temperature for Emotional Regulation
Understanding Temperature and Emotion
Hot and Cold Techniques for Grounding
Incorporating Temperature Changes in Daily Life
Temperature and Somatic Practices
Quick Temperature Resets for Anxiety
12
Chapter 11: Real-Life Scripts for Everyday Moments
Mindful Commuting
Mindfulness in Meetings
Mindfulness with Family
Late-Night Worry Busters
13
Chapter 12: Tracking Your Progress
The Importance of Progress Tracking
Tools for Tracking Your Mindfulness Practice
Creating Your Progress Tracker
Recognizing Growth and Celebrating Victories
14
Chapter 13: Weekly Check-Ins for Sustained Growth
The Importance of Weekly Check-Ins
How to Conduct a Check-In
Track Your Growth
Adjusting Your Practices
15
Chapter 14: Embracing Imperfection
The Value of Imperfection
Shifting Perspective
Mindfulness and Acceptance
Grounding in Real Life
16
Chapter 15: Creating Your Personalized Mindfulness Toolkit
Understanding Your Needs
Choosing Your Grounding Techniques
Incorporating Sensory Awareness Practices
Quick Anxiety Reset Techniques
Building Mindfulness Micro-Habits
Customizing Your Mindfulness Routine
