Welcome.
If you've found your way here,
It might be one of those moments when everything feels like too much.
Your emotions are big,
Your body restless and your mind uneasy.
Before we begin,
Please know nothing is wrong with you for feeling this way.
You are having a human response to something that's been hard.
Right now,
You don't need to fix or figure anything out.
Just be here,
Breathing gently,
One moment at a time.
Let's start with a slow,
Deep breath in through the nose and a long,
Easy exhale through the mouth.
Again,
Inhale slowly and exhale completely.
Begin by noticing where your body meets the surface beneath you.
Your feet,
Your legs,
Your back,
Feel the support holding you,
Solid and steady,
Even if you don't feel steady inside.
If it helps,
Press your feet into the ground or your hands into your lap.
Notice the texture the temperature,
The weight of the contact.
Let your body remind your mind,
I am here.
Now take a gentle breath into your belly and exhale slowly,
As if releasing a long sigh of relief.
When emotions are strong,
It can feel like a storm inside.
You don't have to silence it or push it away.
Instead,
Imagine sitting safely inside a warm,
Quiet room,
Looking out at the storm through the window.
You can see the rain,
Hear the thunder,
But you are safe within your space.
Notice what emotions are present.
Maybe fear,
Anger,
Sadness,
Confusion.
Whatever they are,
Simply acknowledge them.
Now whisper gently to yourself,
This is just energy moving through me.
It will not last forever.
With each exhale,
Let the storm soften just a little more.
Bring your awareness back to your breath.
No need to control it.
Just follow its rhythm.
If you'd like,
Try breathing in this gentle pattern.
Inhale for a count of four.
Hold for a count of four.
Exhale for the count of six.
Let's do this together.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Let's do that again.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Notice how your body begins to respond.
A little more space,
A little more calm.
Now place one hand on your heart and one on your belly.
Feel a gentle rise and fall beneath your palms.
Whisper quietly to yourself.
It's okay to feel this.
I am safe enough in this moment.
My feelings are allowed to exist and they will pass.
Let your breath and your touch be your anchors.
A reminder that you can hold yourself with kindness even when everything feels messy.
Now take one final slow full breath in and exhale completely.
Enjoy.
Remember,
Regulation doesn't always mean feeling calm.
Sometimes it simply means staying with yourself through the waves.
You are doing that right now.
You are doing enough.
Thank you for being here.
Be gentle with yourself.
