Find a comfortable position where your body feels supported.
You can sit or lie down or lean back.
If it feels okay.
Lower your gaze or close your eyes.
Begin by noticing the surface beneath you.
The chair.
Obey it.
Floor.
Let yourself feel that support without needing to change anything.
And take a slow breath in through your nose.
Pause for a moment.
And exhale gently through your mouth.
Again inhale slowly.
And exhale a little longer than the inhale.
You do not need to force come.
You're only noticing what is here.
If catastrophic thoughts are present.
What if something goes wrong?
What if I can't cope?
What if this gets worse?
See if you can notice them as activity in the mind.
Rather than facts that you must solve right now.
Silently say,
A worried thought is here.
Not,
This is true.
Just,
A worried thought is here.
Now bring your attention to your body.
And notice where this fear lives physically.
Does it thin your chest?
Your stomach.
Your throat.
Or your jaw.
You're not trying to get rid of the sensation,
You're simply meeting it.
Place a hand on the part of your body that feels most activated,
If that feels comfortable.
And notice the temperature of your hand.
And notice the pressure.
Notice the contact.
Tell your body,
I am here with you.
You do not have to carry this alone.
And we only need to be here in this moment.
Now look around the room slowly.
Name either silently or out loud.
Three things you can see.
Two things.
You can hear.
One thing you can physically feel.
This helps remind your nervous system that right now,
In this moment,
You are here.
You're not inside the future.
You're in the present.
Now ask yourself gently.
What's happening right now.
Not what might happen,
Not what fear predicts,
Only what is true in this moment.
And maybe the truth is,
I feel scared and I'm sitting in a chair.
Or my chest feels tight and I am breathing.
Where my mind is racing and I am safe enough right now.
Let that truth be enough.
Take one more slow breath in.
And a longer breath out.
As you exhale,
Imagine releasing just 5% of the urgency.
You do not need to release all of it,
Just a small amount.
And remind yourself.
I can feel fear without becoming fear.
My body can move through waves.
I do not need certainty to be present.
And when you feel ready,
Bring some movement back into your fingers.
On your toes.
And your shoulders.
Take your time the toning.
