Find a comfortable position.
Sit,
Stand,
Or lie down.
Whatever feels safest right now.
You don't need to force yourself to relax.
Just follow along.
One step at a time.
Begin by noticing one thing that is supporting you.
Is it the chair you're sitting on?
The floor under your feet.
The bed under you,
A wall you're leaning against.
The ground.
Just notice.
You are physically here.
In this moment.
Take one slow breath in through your nose.
And let it out gently.
Again,
Inhale slowly.
And exhale fully.
No need to change anything else.
Continue to breathe.
And quietly name.
Three things you can see.
Wherever you are.
Three things you can feel.
And three things you can hear.
If your thoughts start to race,
That's okay.
You don't need to stop them.
Just return.
To what is real and what is observable around you in this moment.
Now,
Press your feet into the floor.
Notice the pressure.
Notice the steadiness beneath you.
You are supported.
And begin to.
.
.
Notice your breathing.
Moving In and out.
In a natural rhythm.
You can bring one hand to your chest.
Or your stomach.
If that feels comfortable.
Feel the breath moving under the hand.
And even if your mind feels overwhelmed.
Your body is still breathing.
In its own natural rhythm.
Your body.
Is still here.
Your heart continues to pump.
Now you can say silently to yourself or out loud.
I am here.
This moment will pass.
I can move through this.
One breath at a time.
Now slowly.
.
.
Look at the space around you.
Let your eyes land on objects,
One by one.
Maybe a color?
A shape?
Texture.
Just observe.
And allow your nervous system to reconnect.
With the present moment.
Take another slow inhale.
And let it out with a longer exhale.
And as you finish,
Bad breath.
Ask yourself.
What is one small thing I need right now?
Water.
Fresh air,
A blanket.
A text to someone safe.
A few more quiet minutes.
Choose only the next small step.
Nothing more.
And take one final breath in.
And let it go.
You are backed in.
The present moment.
