Welcome to these next few moments of guided calm and steadiness.
Let's take a moment to pause.
Wherever you are,
Whatever you're doing.
In this moment,
There's nothing you need to fix or change or force.
This is like your reset button.
So let yourself land in this moment.
Feel your feet on the floor or the weight of your body on a chair or cushion.
Feel yourself being supported and let your breath come just as it is.
You have already done the hardest part.
You've shown up here for yourself.
So let's start by anchoring into your senses.
With eyes open,
Look around you for a moment and name one thing you can see right now that feels calm or steady.
And now notice one sound around you.
Maybe it's the hum of the room,
Or a distant voice,
Or even the quiet between breaths.
And now feel one point of contact.
Maybe it's your feet on the floor,
Or the chair holding you up,
Or your hands on your thighs.
And let that be your reminder that you're supported.
You're here.
And if your thoughts are racing,
That's okay.
Just keep coming back to these simple things,
What you can see,
What you can hear,
What you can feel right now.
This is presence.
This is safety.
Now gently bring your attention to your breath and place a hand over your heart or your belly or wherever it feels comforting and safe.
Feel the rise and fall of your breath.
This is the body breathing itself.
For the next few moments,
We're going to do a simple breath practice.
We're going to breathe in through our nose for the count of four,
And out through the mouth for the count of six.
So seal your lips and inhale for one,
Two,
Three,
Four,
And exhale out of your mouth through for one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
And exhale one,
Two,
Three,
Four,
Five,
Six.
Keep breathing just like this for three more rounds.
Each exhale is your release valve.
Let the pressure drain out of your shoulders,
Your chest,
Your jaw.
Go ahead and do one more round.
Inhale,
And exhale.
You're teaching your body that it's okay to soften.
It's okay to rest for a moment.
Now let's use a mantra to steady the mind.
Silently repeat to yourself or say aloud on each inhale,
Breathing in,
I am here,
And on each exhale,
Breathing out,
I am safe.
Inhale,
I am here.
Exhale,
I am safe.
Inhale,
I am here.
Exhale,
I am safe.
Continue for the next few moments,
And if your mind drifts,
Bring it back to the rhythm of those words.
I am here.
I am safe.
Let that truth sink into your body,
Not just your mind.
Continue breathing.
As you continue breathing,
Imagine with each breath out,
You're clearing static,
The noise of stress,
Worry,
Or tension.
And with each breath in,
You're drawing in clean air,
A little more clarity,
A little more peace.
Keep breathing.
Notice any small shifts,
Maybe a slower heart rate,
A drop in your shoulders,
A softening behind the eyes.
That's your nervous system,
Remembering calm.
Let's finish with one deep breath together.
Inhale through your nose,
Fill all the way up,
And sigh it out through your mouth.
You can continue breathing here,
And you can come back to this anytime.
All you need is your breath,
And a few moments of awareness.
And the reminder that even in chaos,
You can create a pocket of calm right here,
Right now.
You are here.
You are safe.
Namaste.
