Close your eyes.
Take a deep breath for five seconds.
One.
2.
3 or five and exhale slowly,
As slowly as possible.
Just to allow yourself to arrive in this space.
That's right.
As you're there.
I'm going to invite you to open your eyes again.
And this time.
Look around you.
Find something.
Around you to just observe and look at.
Whether it's the doorknob or the toilet roll,
Anything.
The floor,
The tiling.
I noticed the texture of it,
The color.
And just notice.
No judgement there.
Nothing in particular to pay attention to.
And then you can take another deep breath in.
Slowly and gently.
And as you breathe out,
You can close your eyes again.
It's right.
This might be odd,
But not as odd as what's going on outside this space.
Use this opportunity with eyes closed to notice the sounds.
That might get to you whether it's the ventilation system or some chatter outside.
Perhaps there's some construction work.
Or you could maybe hear the person next to you.
Next time.
Just notice.
End.
Take another deep breath here.
Allow yourself a smile if you feel called to.
If the ridicule of the situation inspires you a smile,
So be it.
And exhale gently.
Just finally pay attention to the sensation of your body the contact of the air with your skin Perhaps it's the contact of the fabric of your clothes.
Just stay there for a few moments longer.
Take a final deep breath in.
And gentle deep breath out.
As you invite movement back in your body.
And as you get ready to go back to your day and get on with it.
You got this.
