Emotional Emergency Pause

You are in an emotional emergency now.

Your body is not happy.

It may be tense,

Boiling,

Restless,

Or lifeless.

Notice that.

Your breath is irregular.

Notice that.

Your mind is all over the place,

And your feelings feel out of control.

Notice that.

If you can,

Sit down with your spine and axe straight,

And close your eyes for a couple of minutes.

Now breathe in deeply,

And release it out with a big sigh.

Again breathe in,

And release with a sigh.

At our time,

Take in a lot of air,

Then hold.

Notice the stillness of your body and breath.

And release it all.

Now place both your hands on your belly.

Close your mouth,

And breathe normally through your nose.

As you breathe in,

Allow your belly to gently push your hands forward.

Don't move your chest.

And as you breathe out,

Your belly and your hands slowly recede back.

Breathe in,

Expanding your abdomen,

And breathe out,

Releasing it.

Continue breathing like this through your abdomen.

Let your breathing be deep.

You got in a lot of air,

And you release it all out.

Let your breathing be calm.

You have all the oxygen you may need.

Let your breathing be steady and even.

And this will even out your mind and moods.

Notice where in your body your emotions are living.

It could be a tightness in the chest,

Tension on the shoulders or forehead,

A feeling that your stomach is empty and cold,

A feeling of electricity and heat shooting through your veins.

It could be anything.

Just notice it and keep on with the abdominal breathing.

Feel that you are breathing in and out of that body part.

And with every out-breath,

You release all the tension,

All that energy.

Continue doing this until you feel well again,

Centered and back in control.

If needed,

Make the breathing even longer,

Slower and deeper.