Beautiful people,
Welcome.
If you are listening to this because everything feels like too much right now,
Pause with me.
You are not broken.
Your nervous system is simply activated.
We are going to help it settle and relax.
First,
Look around you.
If your eyes are closed,
Gently open them.
And name five things you can see in silence,
In your mind,
With your inner voice.
There's no need to rush.
Just notice what's physically around you.
And now notice the four things you can feel or touch.
It's beneath you or the ground,
Your clothes on the skin,
Your feet touching the ground.
We are orienting your body back to safety.
You're here,
In this room,
In this moment.
And at this moment,
You are safe enough.
Now gently bring one hand to your chest.
And one hand to your lower belly.
Take a slow breath in through the nose.
And exhale it out through the mouth.
And again,
Inhale.
And exhale with a sigh.
Let's take one more round inhalation.
Gather it in.
And on the exhale,
Slightly longer.
When we feel overwhelmed,
The breath becomes shallow.
So when we bring mindful awareness to the breath,
We want to gently guide it back to safety.
To slow,
Steady breaths.
So we're going to count our breaths for the next few moments.
So exhale all the air out from the lungs.
And inhale 4,
3,
2,
1.
Exhale 1,
2,
3,
4,
5,
6.
Slow it down.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Let's do that together a few more times.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Last round.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Return to your natural rhythm of breath.
If your thoughts are racing,
That's okay.
You don't need to stop them.
Just let them move in the background like distant noise,
Distant traffic.
Your focus is here.
The feeling of your hand on your chest.
The movement beneath your palm.
Your body is not the enemy.
It is simply trying to protect you.
And right now you are teaching it that it can stand down and relax.
Press your feet gently into the floor.
Just enough to feel your muscles engage.
Notice the strength in your legs.
The support.
The ground.
And take another slow breath in.
And a steady breath out.
Another breath in.
And a longer exhalation.
Let it all out.
Longer exhales remind the nervous system that you are okay.
You are safe.
Now bring your attention to one simple anchor.
It could be the feeling of your breath at the nose,
Near the nostrils.
It could be the rise and fall of the belly.
Or it can be the pressure of the feet on the ground.
Just choose one anchor so you can stick with it.
Stay with it.
And if the mind pulls you away,
You gently remind it to return.
Again and again.
No frustration.
This is not about perfection.
It's about returning.
Showing up.
Notice if the intensity has now shifted even slightly.
Even 5% softer is enough.
Overwhelmed feels permanent in the moment.
But it always moves.
Like a fire,
It burns bright,
It burns gently.
And you are already helping it move.
Take one more slow inhalation.
And a long steady exhale.
Let your shoulders drop.
Unclench your jaw.
You do not have to solve anything right now.
Just this breath.
Just this moment.
And if you like,
Close your eyes.
Or keep them softly focused.
And stay here for a few breaths in silence.
When you are ready.
You slowly release the hands.
Let the breath return to its natural rhythm.
Notice the room around you again.
Blinking the eyes open.
You are here.
You are steady.
And this wave is already passing.
You can return to this practice anytime a feeling of overwhelm rises.
I am here to help.
I wish you a beautiful day.
Or a beautiful evening.
You are not alone.
Much love.
Namaste.
