Hey,
I know you're spiraling right now,
I can't see you,
But I know,
Because you wouldn't have clicked on this unless something felt really hard.
So first,
I just want to say,
You're okay,
You're going to be okay,
And we're going to get through this moment together.
Right now,
Your nervous system is activated.
You might feel your heart racing,
Or your chest tight,
Or your thoughts spinning so fast you can't catch them,
That's your body trying to protect you,
It's doing it's job.
But you're safe right now,
So we're going to tell your body that you can relax.
Let's start with just noticing where you are.
If you're sitting,
Feel your body against whatever you're sitting on,
Feel the weight of you making contact with the chair,
Or the couch,
Or the floor.
If you're standing,
Feel your feet on the ground,
Press them down a little,
Feel the earth holding you up.
You are here,
In this room,
In this moment,
And this moment is safe.
Now,
Let's breathe together.
Don't try to change your breath yet,
Just notice it.
Notice if it's fast,
Or slow,
Shallow,
Or deep.
Just notice.
Good,
Now we're going to breathe together,
I'll guide you.
Breathe in through your nose for 4 counts,
Ready,
In,
2,
3,
4.
Hold for 4,
2,
3,
4.
Now breathe out through your mouth for 6 counts,
Out,
2,
3,
4,
5,
6.
Let's do that again.
In through your nose,
In,
2,
3,
4.
Hold,
2,
3,
4.
Out through your mouth,
Out,
2,
3,
4,
5,
6.
One more time,
You're doing great.
In,
2,
3,
4.
Hold,
2,
3,
4.
Out,
2,
3,
4,
5,
6.
Beautiful,
Now just breathe naturally for a moment.
Notice if anything shifted,
Maybe your shoulders dropped a little,
Maybe your jaw unclenched,
Maybe nothing changed yet,
And that's okay too.
Now I'm going to ask you to do something that might feel strange,
But trust me,
We're going to ground you in this present moment by using your senses.
This is called the 5,
4,
3,
2,
1 technique.
You've probably heard of it,
But we're actually going to do it.
Now just know about it.
Let's start with sight.
Look around the room you're in and find 5 things you can see.
Actually look at them,
Notice their colors,
Their shapes,
Their textures.
You can say them out loud or just in your head.
Good,
Now find 4 things you can touch and actually touch them.
Feel the texture,
Is it smooth or rough,
Warm or cold,
Soft or hard.
Touch them right now,
Feel them under your fingers.
Now 3 things you can hear,
Listen closely.
Maybe it's the sound of traffic outside or the hum of the refrigerator or your breathing or my voice.
Just listen.
Now 2 things you can smell.
If you can't smell anything right now that's okay.
Think of 2 smells you like,
Coffee,
Rain,
Your favorite candle.
Whatever comes to mind.
And 1 thing you can taste.
Maybe it's the lingering taste of whatever you drank last or just the taste of your own mouth.
Or think of a taste you love.
Good,
You just brought yourself back to this moment.
Your mind was spinning in the past or the future but your body is here right now.
And right now in this moment you're safe.
Now let's name what's happening.
Out loud or in your head complete this sentence.
I'm feeling blank because blank.
Don't overthink it,
Just fill in the blanks.
I'm feeling angry because my friend cancelled plans.
I'm feeling anxious because I have a work deadline.
I'm feeling sad because I'm lonely.
Just name it,
Give it words.
Now I want you to put your hand on your heart.
Actually do it.
Place your palm flat against your chest and feel your heartbeat.
Feel it breathing.
Feel it beating.
Feel your aliveness.
Your body is working so hard to keep you safe,
To keep you alive.
And I want you to say this out loud or whisper or just think it.
I'm having a hard time right now and that's okay.
I'm allowed to struggle.
I'm allowed to feel this and I'm going to get through it.
Say it again if you need to.
You are getting through it right now in this moment.
You're doing the thing.
You clicked on this audio.
You let me guide you.
You're trying.
That's everything.
Now take one more deep breath with me.
In through your nose.
2,
3,
4.
Hold.
2,
3,
4.
Out through your mouth.
2,
3,
4,
5,
6.
You did it.
You spiraled and you caught yourself.
You used the tool.
You regulated your nervous system.
Even if you don't feel completely better,
You did the thing.
Be proud of that.
Now you get to decide what's next.
Maybe you need to use another tool from the toolkit.
Maybe you need to reach out to someone.
Maybe you just need to get through the rest of the day and that's okay too.
Whatever you choose,
You're doing your best.
And your best is enough.
I'm proud of you.
Take care of yourself.
