Welcome to the circuit breaker meditation.
For the moments when overwhelm or anxiety take hold and you want to stop the spiral before it gets out of control.
Take 5 minutes now to stop and just be.
Take 5 minutes now knowing that you are safe to do so.
5 minutes is all you need to come back to yourself and come back to calm.
To stop the spiral of overwhelm or anxiety or whatever emotion is threatening to overtake you.
If you can find a safe space that you can sit quietly,
Do so now.
If not,
That's ok.
If you wish to,
You can close your eyes and bring your focus to your breathing now.
You might find that it's a bit shallow and fast and that's ok.
Let's start here and begin to calm.
Take one big inhale through your nose as far as you can and then gently sigh it out through your mouth.
Do this again.
Inhale in as much as possible before sighing it all back out.
Let's do that one more time.
Inhale in and then sigh it out.
And then you can return to just breathing normally.
Place your hand over your heart and feel your heartbeat.
If it's racing,
That's ok.
Just keep breathing at a steady rate and it will begin to slow itself.
No need to try and rush or control it.
Your body knows how to manage itself.
All you need to do is breathe.
That is your part of this group project.
Just breathe.
All your thoughts,
All your tension,
All your stress can take a back seat.
It's not needed right now.
Just breathe.
Inhale and exhale.
There's nothing else for you to do.
For the next minute,
Just keep inhaling and exhaling.
Letting any thoughts that come pass through.
Take a moment now to notice all of your senses.
What can you hear?
What can you smell?
What can you taste?
What can you feel?
And what can you see?
Wiggle your fingers and toes gently and take one more big deep breath.
You've stopped the spiral and you can move forward now.
