Hello and welcome.
Come and sit with me for a few minutes.
I know you're overwhelmed and I know there's a lot happening.
I know it feels like you don't have time for this,
But you do.
You have six minutes,
And these six minutes might be the most important part of your day.
So get comfortable.
You don't need to sit in any specific way.
Just be comfortable.
Let your eyes close gently,
Or just soften your gaze downward.
And take one easy breath.
Nothing forced.
Just breathe.
Good.
You're here now.
When we're overwhelmed,
Everything feels tight,
Compressed,
Like there's no room to breathe.
We're going to create some space now.
Not by doing more,
But by breathing more fully.
Place one hand on your belly.
Feel it rise and fall with your breath.
Now,
Breathe in slowly through your nose,
And imagine you're breathing all the way down into your belly.
Let your hand rise.
And breathe out slowly,
Letting your belly soften.
Again,
Breathe in,
Belly expands like a balloon.
Breathe out,
Belly softens.
With each breath in,
Imagine you're creating a little more space inside you.
Space in your chest,
Space in your mind,
Space around your heart.
Breathe in,
Making space.
Breathe out,
Releasing what you don't need.
Keep breathing like this.
I'll be quiet for a moment.
Just keep making space with each breath.
Beautiful.
Feel how much more room you have now.
Just from breathing.
Overwhelm doesn't just live in your mind.
It lives in your body,
Too.
Notice your shoulders.
Are they tight,
Creeping up toward your ears?
Take a breath in,
And as you exhale,
Let your shoulders drop.
Let them be heavy.
Now,
Notice your jaw.
Is it clenched?
If it is,
Let it go soft.
Let your mouth open slightly.
And now,
Notice your hands.
Are you making fists?
Open your palms.
Let your fingers uncurl.
Notice your belly.
Are you holding it tight?
And if you do,
Let it be soft.
Let it move with your breath.
Every place you find tension,
Just breathe into it and let it soften.
Shoulders soft,
Jaw soft,
Hands soft,
Belly soft.
Your whole body can rest now,
Even just for these few minutes.
Breathe and soften.
That's all you need to do.
In a moment,
You'll return to your day.
But before you do,
I want you to hear this.
You don't have to do everything perfectly.
You don't have to do everything today.
You don't even have to have it all figured out.
You just have to keep breathing,
Keep showing up,
Keep being gentle with yourself.
The overwhelm will subside.
Maybe not all at once,
But it will eventually.
Take one more full,
Deep breath with me.
Fill yourself up and let it all go.
When you're ready,
Gently open your eyes.
Come back slowly.
There is no rush.
You can look around.
Notice how you feel now,
Hopefully a little softer.
A little more spacious,
A little more able to continue.
You can turn to this breathing space any time you need it.
It's always here.
Six minutes of gentleness in a hard day.
Thank you for being here.
Don't forget to take care of yourself.
