21 Days To Reduce Anxiety - by Andrew Johnson

COURSE

21 Days To Reduce Anxiety

With Andrew Johnson

In this 21 day course, you will learn seven distinct techniques to help reduce, redirect or even remove anxious thoughts and feelings. The original anxiety established itself over days, weeks and perhaps even months. Therefore, repetition of the solution is key. Each technique is repeated three times so that you get used to the "template." By the end of the 21 days, you will notice a reduction in your anxiety, and you will know which technique(s) work best for you. You can then revisit the individual techniques and really integrate them into your everyday life. The real power of this course is allowing these techniques to become part of you and accessing them when you need them. They will allow you to empower yourself. This course is suitable for everyone regardless of previous experience with meditation/mindfulness. Listen at your own pace. Revisit any technique at any point.

Safe Place VisualizationBody ScanBreath Coordinated ReleaseBoundary AwarenessDiaphragmatic BreathingAnxietyMeditationMindfulnessGoal SettingBreathingResilienceSelf PracticeResilience BuildingBreathing ExercisesVisualizations

Meet your Teacher

Andrew Johnson
Edinburgh, United Kingdom

Andrew Johnson has been working with individuals and groups for the last 30 years. He teaches relaxation, meditation, mindfulness and coping skills. Andrew created the worlds first meditation app in January 2009 and continues to work on his range of apps and online courses. .

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21 Days

18.2k students

4.8 stars

16 min / day

Anxiety

English

Lesson 1

Favorite Place Of Calm

Relax the body and the mind will follow. Relax the mind and the body will follow. This “sensualization” creates a place of peace, safety, and relaxation within the mind. With practice, this can be recreated quicker and quicker in real-life situations, helping deal with anxious thoughts and feelings.

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Lesson 2

Future You

Come and meet your “future self.” He or she has found new ways of dealing with anxious thoughts and feelings and is eager to give you guidance to help you on your journey. This practice has proven to be very effective in dealing with many issues.

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Lesson 3

Emotional Wall

Like our physical skin, we also have an emotional skin, a “wall” that protects us from external negativities and helps contain positive resources, thoughts, and habits. Over time, this wall can often take a battering from life in general, especially in times of change. This “sensualization” gives you the opportunity to repair your wall and remove negativities whilst restoring forgotten strengths and abilities.

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Lesson 4

Using The Breath

Learning to slow and deepen the breath seems too simplistic to make a difference with anxious feelings and thoughts and yet it is this simplicity that rebuilds the ability to ground and center yourself in moments of anxiety.

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Lesson 5

The Control Room

The inner mind contains huge resources to help change the way we feel about ourselves and our world. This “sensualization” talks directly to the inner mind to access these resources to help reduce adrenaline, anxiety, negativity, and much more. You are only limited by your imagination.

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Lesson 6

Positive Affirmations

Learning to state affirmations in a positive, present tense manner can be very productive to our feeling of regaining control over everyday situations and thoughts. Please remember to state "what you wish yourself to feel" rather than "what you feel at the moment" Practice makes perfect.

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Lesson 7

Look Back & Recalibrate

Use this session as an opportunity to compare and contrast the different techniques. It is important to recognize which ones “hit the spot for you” and which ones you would like more practice with. You will 2 more opportunities to review the techniques

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Lesson 8

Favorite Place Of Calm

A second chance to revisit your calm place. You should find it much easier to visualise your calm place and allow yourself to sink deeper. Please remember to use all your senses when you visualise. Enjoy!

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Lesson 9

Future You

A second chance to revisit your future self. You should find it much easier to visualise and ask more detailed questions. Remember to use all your senses when listening to this meditation. Not everyone is visual, :-)

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Lesson 10

Emotional Wall

A second chance to revisit your emotional wall. You should find it much easier to spot potential “damage” and allow yourself to sink deeper. Your Emotional wall may change from time to time. This is completely normal.

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Lesson 11

Using The Breath

A second chance to get in tune with your breath. This should start to feel more natural. If suitable, place one hand on your chest and one hand on your stomach. This can help with following the breath.

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Lesson 12

The Control Room

A second chance to visit your control room. You should be able to visualise the machines quicker this time and therefore have more time to alter settings. You may notice different machines. Trust the process and go with what comes up.

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Lesson 13

Positive Affirmations

A second chance to revisit your affirmations. Remember to keep them positive and in the present tense. Feel the intention behind the words. If you wish to, you can use the affirmations in every day life whenever you feel the need.

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Lesson 14

Look Back & Recalibrate

This session gives you a second chance to evaluate the techniques and compare results. What differences do you notice when you evaluate the techniques? Are some becoming easier? Try to focus in on what changes you have been experiencing.

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Lesson 15

Favorite Place Of Calm

Third visit to your favorite place of calm. You should be starting to really have a “fix” on this visualisation. You should be able to recreate the feelings of calm and relaxation quicker in everyday life now.

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Lesson 16

Future You

Third visit to "Future You" technique. You should be getting straight into deeper and more meaningful questions and answers. Does your future self seem more open and responsive this time? Perhaps start asking deeper questions.

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Lesson 17

Emotional Wall

Third visit to your emotional wall. Spotting damage and repairing it should be easier and more natural now. You may be able to speed up the process somewhat now you are getting used to the technique..

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Lesson 18

Using The Breath

Third visit to the breath technique. Truly let go this time and let the body take over. You are rebuilding your habits. You may find your body taking over the slowing of the breath on it's own and you get used to this technique.

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Lesson 19

The Control Room

Third visit to your "Control Room." You should be moving quicker and easier between machines during this visit. You may notice different machines this time. Your inner mind is getting more and more used to the template.

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Lesson 20

Positive Affirmations

Third visit to positive affirmations. The more you practice, the more the critical conscious mind is bypassed. Make your affirmations even more positive and present tense. Really feel the energy that is associated with these statements.

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Lesson 21

Look Back & Recalibrate

A third chance to evaluate all the techniques. You should have a better idea which ones work best for you. I hope you have enjoyed the course. You can revisit at any time and even just select one meditation for a specific issue.

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4.8 (425)

Recent Reviews

Nan

August 22, 2026

Excellent course. I will be recommending this to my own clients who struggle with anxiety,

Jenn

April 16, 2026

Excellent tools to help me calm, breathe and handle stressful situations

Daniel

March 6, 2026

One of the very best. Thank you

Jen

February 16, 2026

Andrew... As I said in the classroom, I really enjoyed the course, as I did the others! I'm into doing courses these days. Haha Thank you Andrew, and thank you for being my favorite medi teacher for a whole decade! I don't know what I'd do w/out your meditations. I am so glad I found you when I did! Onto another course.... 😇🙏🏻✨️🙏🏻😇

T

December 30, 2025

Very soothing voice and accent. Techniques are quite helpful and effective. Thank you!

Patrick

September 18, 2025

Thanks for the guidance!

Stacey

August 2, 2025

I came upon this course and didn’t even know I needed it. Andrew’s voice is so soothing. I am grateful for the new techniques for anxiety relief and the knowledge that I can come back to them anytime. Thank you.

D

May 20, 2025

15 min of comfort to return to every day for last 21 days. I loved the visualisations. If the aim is to give people techniques this course was brilliantly designed and masterfully delivered. Many thanks

Celena

January 28, 2025

I’m going to start over and do this 21 days consistently

Barbara

January 15, 2025

I feel like I just got one month of therapy for free. Thank you, Andrew.!

Renee

January 4, 2025

Great course! Enjoyed the techniques. Thank you!!!

Annette

December 25, 2024

This practice has been effective for me, thank you so much for your gentle guidance.🕊️💙🕊️

Dennis

November 17, 2024

Andrew gave me at least a couple good tools to use, to calm my anxiety/anxiousness. From the breathing exercises, to the affirmations and more, were so helpful to me.

Jane

October 17, 2024

Very helpful, but I can’t seem to get to play any one track over again once I’ve finished it. A glitch in the programming? I really want to listen to the entire course again.

Sylvie

July 16, 2024

Useful meditation techniques shared in a very relaxing voice 🙏

Francine

July 13, 2024

I will do this again! I loved it!! I would highly recommend it!🙏♥️♥️♥️♥️

Claudia

July 7, 2024

Very useful. Absolutely hypnotic in many episodes so it will be helpful and interesting to revisit them. Definitely can recommend this course!

Wendy

May 19, 2024

A life changing course, one I will return to. Andrew Johnson has made an incredible change and improvement in my life and specifically with anxiety. His soothing voice along with the practical content make a healing combination. Many thanks for your contribution to my life.

Michael

April 3, 2024

Soothing practice that teaches and hones many different techniques that have helped me relax my body!

Leslie

March 26, 2024

Excellent

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