Welcome.
Take a moment right now to pause.
You do not need to fix anything.
Figure anything out.
Or solve a single problem for the next 10 minutes.
Wherever you are,
Allow your body to be supported.
If you are sitting,
Feel the weight of your feet resting flat on the ground.
Feel the solid surface beneath you and take a gentle,
Deep breath in through your nose.
Fill in your chest and belly.
And exhale slowly through your mouth with a soft sigh.
Letting your shoulders drop away from your ears.
Once more.
Inhale deeply.
Inviting stillness.
And release.
Letting go of any physical heat.
Tension.
Or tightness holding on in your upper body.
Now bring a gentle awareness to the back of your neck.
And the base of your skull.
The pathway of your vagus nerve.
Your body's natural inner switch for calm.
We are going to send a direct signal of safety to your nervous system through your breath.
Inhale slowly for a count of four.
Hold gently at the top.
Now extend your exhale for a slow count of six.
Again.
Inhale peace.
Hold.
Exhale completely.
With every long,
Slow exhale,
Your heart rate steadily slows.
And the physiological alarm inside your body begins to turn down.
You are safe.
Your body is cooling,
Settling.
And returning to balance.
As your breathing maintains this easy,
Natural rhythm.
Bring your focus to the center of your forehead,
Just above your eyes.
If there is noise,
Clutter,
Or physical heat lingering here.
Imagine a cool,
Soothing wave of clear mountain water gently sweeping through.
With every breath you take.
This cool energy moves from the top of your head.
Down through your temples.
Smoothing out your jaw.
And relax in your throats.
Imagine any lingering cognitive fog or mental static evaporating like mist.
Rising off water.
Under a calm morning sky.
You don't need to force your thoughts to stop.
Simply observe them float in past.
Like dry leaves washing down the clear,
Cool stream.
While your inner mind becomes smooth.
Quiet and clear.
Feel the steady rhythm of your pulse.
Notice how your body feels just a little heavier.
Cooler.
And more grounded than when you started.
Your mind is sharp,
Quiet and capable.
Your nervous system is balanced.
Whenever you need to access this mental clarity throughout your day.
Three long exhales will instantly anchor you back into this calm state.
To take one final full refreshing breath in.
Fill in your lungs with fresh clarity.
And exhales completely gently bringing your awareness back to the room around you.
Wiggle your fingers and toes.
Gently roll your shoulders back.
When you're ready,
Open your eyes,
Feeling refreshed.
Clear-headed.
And calm.
