Hi there!
You've likely pressed play on this track because something has stirred up feelings of discomfort or unease for you,
A state commonly referred to as feeling triggered,
So thank you for choosing to be supported in this moment.
Start by giving your current level of emotion a number,
On a scale from 1 to 10,
Where 1 is calm and 10 is the most distressed you've ever felt.
What's your number?
Next,
I'm going to lead you through a breathing practice,
But to set your expectations and create some predictability,
I'll explain it first.
In just a moment,
I'd like you to focus on taking a full exhale out,
Gently releasing all the air from your lungs and keeping it out for 2-4 seconds,
Whichever feels right for you.
When you think you've fully exhaled out,
Try to push just a little bit more air out.
You might feel your body lean slightly forward,
You might feel your stomach muscles contract as you release that last bit of air.
Just go with it without creating any pain for yourself.
And then,
Return to your normal breathing,
Adding the words,
I am breathing in on your inhale and I am breathing out on your exhale.
Feeling your feet flat on the floor,
We're going to do that practice now.
Wherever you are in your breath cycle,
Fully exhale out now.
Try to push even a bit more air out.
Once it's all out,
Keep it out for 2-4 seconds.
And when ready,
Return to normal breathing.
On the inhale,
I am breathing in.
On the exhale,
I am breathing out.
Keep breathing,
Just like that,
Saying to yourself on the inhale,
I'm breathing in,
And on the exhale,
I am breathing out.
Feeling your feet connected solid on the floor,
Your sit bones supported by your chair.
Now,
With your breath slow and deep,
Your body grounded in this one moment,
Look around the room you're in and notice three colors that stand out for you.
Or three items that catch your attention,
Describing them just in your mind to yourself.
Check in with yourself.
Notice now,
What's your number on that scale of 1-10,
Where 10 is the most distressed and 1 is calm.
Has it come down a bit?
Even just one percentage is a win.
With your breath steady and deep,
And your body grounded in this one moment,
I invite you to just listen while I share a bit of information.
Sometimes our body's protective system responds as if we're in danger,
Even when we're actually safe.
This system is designed to act quickly to protect you,
And it doesn't always distinguish between a past threat and a present moment.
So when you started this audio track,
Your mind and body might have been signaling a need for protection,
Even though you are safe in this very moment.
Let's take a grounded breath together to remind you of this present safety.
Inhaling in,
I'm breathing in.
And when you're ready,
Saying to yourself,
I'm breathing out as you breathe out.
Just noticing the tickle of air at your nostrils as you inhale in,
The warmth on your lips as you exhale out.
Feeling your feet flat on the floor,
Connected,
Grounded.
Shuffle your feet gently back and forth along the floor to deepen your connection,
Anchoring you even more fully to the here and now.
Just listening,
And I'll share a bit more information.
Here's why I guided you through that full exhale with an extra push out at the end,
Which might have felt a bit strange,
To be honest.
For some,
A full extended exhale can reset the breath cycle and ease anxiety.
When we feel anxious or when a moment has triggered us,
We might take a sharp inhale in.
Our breath often becomes shallow or we hold it,
Which activates up the sympathetic nervous system,
Heightening our stress response.
A long,
Complete exhale triggers the parasympathetic nervous system,
Which encourages the body to relax and slows the heart rate.
This creates a reset effect,
Promoting a slower,
Deeper breathing pattern and a calmer state.
And here's why I've got you adding those words with your inhale and exhale.
Pairing the words,
I am breathing in with each inhale,
And I'm breathing out with each exhale,
Is grounding in two ways.
First,
It helps keep your focus in the present moment,
Gently redirecting your mind away from anxious or overwhelming thoughts.
And second,
This repetition creates a calming rhythm,
Slowing down and erasing thoughts,
And reconnecting your body and your mind,
Creating a sense of stability and calm with each breath.
Take a moment to do it again now.
Inhaling in,
I am breathing in.
Exhaling out,
When you're ready.
I am breathing out.
I share this information with you because I really believe that sometimes the antidote to fear truly is information.
Check in one more time on that number from 1 to 10,
Scanning your mind,
Your body,
And your thoughts.
Has your number come down a bit more?
Before you turn back toward the rest of your day,
I invite you to bring a bit of compassion into your heart.
Consider what words you need to hear right now.
Perhaps,
I'm doing the best I can.
I can get through this.
Or I'm safe in this one moment.
Whichever words felt best for you,
Repeat them to yourself now,
Offering yourself the same kind encouragement that you would very likely offer to someone you care about,
If they were feeling the way you felt.
As we approach the end of this audio track,
Please take a moment to consider what you might want to do next to continue caring for yourself and moving through emotion.
What would work for you?
To keep your number reducing.
Thank you for choosing this practice today to reduce distress and to remind yourself that you can anchor back into the present moment.
That emotion will pass,
Even though they might feel so strong and destabilizing at first.
They do pass.
Emotions rise and release,
Ebb and flow.
My name is Susan Guttridge.
I forgot to say that at the beginning of the track.
Thank you for allowing me to offer you some help today.
I so appreciate having you here.
May you be well.
