If you're feeling overwhelmed.
Panicked or caught in a wave of anxiety.
You're in the right place.
For the next five minutes,
You don't need to figure anything out.
You don't need to stop your thoughts.
Just give yourself a moment to pause.
Take a comfortable breath in through your nose.
And slowly let it out through your mouth.
Let your shoulders soften as you exhale.
Let's do that once more.
Breathe in gently.
And slowly let the breath go.
There's nothing you need to force right now.
Bring your attention to your face,
Not as your jaw.
If you're holding tension there.
Gently clench your jaw for just a moment.
And a revelation.
Let your jaw become loose.
Let your tongue rest comfortably.
Now bring your attention to your shoulders.
Slowly lift them toward your ears,
Hold for a moment.
And let them drop.
Feel the weight of your shoulders as they settle.
Take another comfortable breath in.
And as you breathe out,
Allow your body to settle into whatever is supporting you.
You don't have to hold yourself together right now.
The ground is holding you.
If your heart is beating quickly,
That's okay.
You don't have to change it right now.
Just notice it.
And return your attention to your breath.
Notice your breathing.
Notice the sensations in your body.
You don't have to fight them.
You don't have to figure them out,
Just let them be here.
And give yourself permission.
To be here with them.
Now bring your attention back to your breathing.
Let it find its own natural rhythm.
Feel the surface beneath you.
Notice the room around you.
Notice one cell.
One physical sensation.
And one thing you can see.
You are here.
You're breathing.
You're supported.
You don't have to feel completely calm.
You only need to take this moment as it comes.
One breath.
One moment.
One step at a time.
Take one final comfortable breath in and slowly let it go.
You've given yourself these five minutes to pause,
Breathe,
And come back to the present.
You don't have to carry this moment with you for the rest of your day.
Let your breathing settle into its own natural rhythm.
Notice the quiet space opening up inside you.
You've given yourself a few moments to step out of the cycle.
Thank you for practicing with me today.
And if anxiety tends to follow you into the evening.
I've created a 7-day course called the 7-Day Evening Ritual,
Mastering the transition to sleep.
You'll find it in the Member Plus library on my Insight Timer profile.
For now.
Take this feeling of calm with you.
One breath at a time.
