Letting Go and Being Present: How Cassie Taught Me tNavigate Anxiety Without Judgment

Introduction

There are evenings when anxiety settles in like a shadow—heavy and silent. My chest tightens, my throat constricts, and my thoughts spin in endless loops. Yet beside me, Cassie, my tortoiseshell cat, breathes calmly, indifferent to the inner storm raging within me. It is in these moments that I’ve learned to observe, to breathe, and to accept—without judgment. Sophrology and mindfulness have become my allies, inspired by her instinctive wisdom. Here’s how these practices, combined with the gentleness of the present moment, have helped me transform anxiety into a space of peace.

1. Anxiety: An Unexpected Visitor

Anxiety is not an enemy, but a messenger. It often arrives in the evening, when silence takes over and the mind, freed from the day’s distractions, begins to ruminate. The physical symptoms—chest pain, a lump in the throat—are signals, not condemnations. Instead of fighting them, I’ve learned through sophrology to welcome them like waves: they rise, and then they fall, if we give them space.

Sophrology Exercise:

• 4-7-8 Breathing: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 5 times. Cassie breathes naturally, without effort. Her belly rises and falls, as if inviting me to sync my rhythm with hers.

• Visualization: Close your eyes and imagine a safe place—a forest, a beach, or simply the balcony where Cassie loves to watch the stars. Let the details emerge: the rustling of leaves, the lapping of waves, or the soothing purr of your pet.

2. Mindfulness: The Art of Observing Without Judgment

Judgment fuels anxiety. Thoughts like “Why am I so stressed?” or “I should be stronger” create resistance that deepens suffering. Cassie, on the other hand, doesn’t judge. She lives in the moment, whether it’s joyful or calm. Mindfulness is exactly that: observing your thoughts and emotions without identifying with them.

Guided Practice:

• Sit comfortably, hands resting on your knees. Focus on your breath, just as Cassie does when she watches a bird.

• When a thought or emotion arises, acknowledge it like a passing cloud. Say to yourself: “I notice I’m feeling anxious, and that’s okay.”

• Use a simple mantra, such as “Om Namah Shivaya” (a salutation to pure consciousness), to anchor yourself in the present.

3. Cassie, My Teacher of Letting Go

Cassie doesn’t worry about tomorrow. She doesn’t regret yesterday. She is fully present, purring or basking in the sun. Watching her, I’ve realized that peace doesn’t come from the absence of thoughts, but from the ability to let them go.

• Sensory Exercise: Take a moment to pet Cassie (or hold a soft object, like a blanket). Focus on the texture under your fingers, the warmth of her fur, the sound of her purring. Let these sensations replace the mental spirals.

• Gratitude: Before bed, write down three small joys from your day—a sunbeam, a warm cup of coffee, a shared glance with your pet. Gratitude is an antidote to anxiety.

4. Judgment: A Trap to Disarm

We are often our own harshest critics. “I shouldn’t be afraid,” “I’m not handling this well”—these phrases widen the gap between us and the present moment. Sophrology teaches us to replace judgment with curiosity: “What is this emotion trying to tell me?”

Compassion Technique:

• Place a hand on your heart and say: “I accept myself as I am.”

• Imagine you’re speaking to a friend in distress. What kind words would you offer? Offer them to yourself.

5. Creating an Evening Ritual

Nighttime anxiety can be soothed with calming rituals. Here’s mine, inspired by Cassie and sophrology:

1. Coherent Breathing (5 seconds inhale, 5 seconds exhale) for 5 minutes.

2. Body Scan: Lying down, I scan my body from toes to head, releasing tension, just as Cassie stretches after a nap.

3. Positive Visualization: I picture a happy memory—Cassie curled up beside me, the wind in the trees, the moonlight. I fall asleep with this image in my mind.

Conclusion: Wisdom Lies Within Us Anxiety is not a weakness, but an opportunity to grow in awareness. Cassie, with her simplicity, has shown me that peace is found in acceptance and presence. Sophrology and mindfulness are tools, but real change comes from our ability to treat ourselves with kindness.

“Like Cassie, I choose to breathe, to observe, and to let go.”

Further Exploration:

• Apps: Petit Bambou, Insight Timer (guided meditations).

• Reading: “The Power of Now” by Eckhart Tolle, or Buddhist texts on compassion.

• Daily Practice: 10 minutes of meditation in the morning, a mindfulness pause during the day (even 1 minute counts!).

Over to You: What anchors you in moments of anxiety? A pet, a place, a breath? Share your rituals in the comments—let’s cultivate peace, one moment at a time.