Hello and welcome.
Find a comfortable position.
Let your shoulders drop.
Take a slow deep breath in through your nose.
And exhale gently through your mouth.
Feel your body supported by the chair,
The floor or the ground beneath you.
You don't have to hold on to anything right now.
Let the earth hold you.
Now bring your attention to your breath.
Notice it rise and fall.
If your mind wanders,
That's okay.
Just notice it and come back to the next breath.
Repeat silently or out loud.
I am safe in this moment.
My breath anchors me in calm.
I am not my anxious thoughts.
I am the space that holds them.
This feeling will pass.
I have lived through every anxious wave before.
With each inhale,
Feel steadiness enter your body.
With each exhale,
Feel tension gently leave.
Stay here for a few breaths,
Allowing peace to expand.
Even just a little.
You don't need to be perfect.
You only need to breathe.
When you're ready,
Open your eyes gently.
Carry this calm with you like a quiet light inside your chest.
Thank you.
