Start by bringing attention to some sensation in the body – perhaps the breath or another object of attention. Continue gently returning the attention to this object for a few minutes.
Next, see if you can locate some anxiety within the body. Just notice how it feels.
If you can’t find any anxiety, generate a scary thought or an image to help conjure it up. We want to get the anxiety going strongly enough to be able to practice feeling it, but not to be overwhelming.
Once you’ve got some anxiety going, just breathe, and feel it. Notice how it feels throughout the body. Greet it like an old friend, “Oh I know you, you’re my old pal fear. You’ve visited me on so many occasions. Welcome back.”
If the sensation of anxiety starts to fade, do whatever you need to do to bring it back. Keep breathing, and keep practicing just welcoming and feeling the fear.