Wherever you are right now,
Take a second to land.
If it feels safe,
Let your eyes soften or close.
Unclench your jaw,
Let your shoulders drop.
Feel the weight of your body being held.
Breathe in through the nose for four.
Hold for two.
Slow exhale for six.
One more time.
In for four.
Hold two.
Out for six.
Let the breath do its thing.
We're working with the fourth hindrance.
Restlessness and worry.
Plain language.
This is the overthinking hindrance.
Body won't relax.
Mind won't sit down.
You lay down and suddenly it's bills,
Texts,
Old arguments.
What if I fail tomorrow?
The old teachings is called udaka kukucha.
Jumpy mind plus regret and worry.
Our world feeds it nonstop.
Notifications,
Money,
Stress,
Social media comparisons,
And old trauma under the surface.
So,
If your mind is restless,
You're not broken.
You're a nervous system on high alert.
Old mind is survival.
But this hindrance is mostly flight energy.
Something bad is coming.
We're not safe yet.
Stay ready.
Old mind thinks,
If I keep you thinking of everything that could go wrong,
Maybe we'll stay ahead of it.
New mind is the witness.
It can say,
My system is lit up.
My thoughts are racing.
Am I actually in danger in this room right now?
That tiny gap between panic and that question is where your practice lives.
Think of a recent moment you were wired and couldn't settle.
How did it feel in the body?
Buzzing under the skin.
Leg bouncing.
Foot tapping.
Chest tight.
Breath high and shallow.
Knot or butterflies in the stomach.
Before the story,
I'm a mess.
There is this state.
Fight or flight with nowhere to run.
If you can name it.
Oh,
This is that wired state.
You can work with it instead of believing every thought riding on top.
Let's do a short reset.
If it's safe.
Keep your eyes soft or closed.
Notice any buzzing or tightness.
No judgment.
Just data.
Now breathe.
In through the nose for four.
Hold for two.
Out through the mouth for six.
Again.
In.
Out for six.
As you breathe.
Quietly say,
I am safe.
This isn't an emergency.
One more breath.
In for four.
Hold two.
Out for six.
Now bring your attention into the room.
Name three things you can see.
Two things you can feel with your body.
One sound you can hear.
You're telling your system,
We are here now.
Not inside the nightmare preview.
When worry keeps looping.
You can try two small moves.
Write down the one main thing on your mind.
Right now I'm mostly worried about.
Then ask,
Is there anything I can do about this tonight?
If yes,
Take one tiny step.
Set the reminder.
Send the text.
If no,
Tell yourself.
Nothing to fix in this exact moment.
I can come back to it tomorrow.
As we close.
Hear this clearly.
Restless mind is not proof you're failing at practice.
It is old mind trying too hard to keep you safe.
Every time you notice the buzzing.
Take a few four to six breaths.
I'll bring your senses back into the room.
You are already training this hindrance.
You're teaching your body.
Not every moment is an emergency.
Stillness is rebellion.
Compassion is a weapon.
Peace is within.
Carry all.
