Close your eyes.
Take a deep inhale through your nose.
Let it expand your chest,
Your ribs,
Your belly,
And exhale slowly through the mouth.
Again,
Inhale deeply.
This time feel your shoulders drop as you exhale.
Few more times.
Let your breath settle.
Unforced.
Unclench your jaw.
Notice the weight of your body,
Where you're supported.
Let gravity do the work.
You're outside.
At night.
The air is cool against your skin,
Slightly crisp,
Clean,
Fresh.
There's a quiet stillness around you.
Not empty,
Just calm.
Like the world has slowed down enough for you to actually hear yourself.
In front of you is a fire.
Not chaotic.
Not aggressive.
Steady.
Grounded.
Intentional.
You step closer,
Feeling the warmth on your face.
Your hands.
Your chest.
The contrast between the cool air and the heat of the fire makes you more aware,
More present.
Now bring your awareness inward.
What's been sitting under the surface lately.
Not the surface level answer.
The real one.
Maybe it's anger that hasn't had a place to go.
Frustration that keeps looping.
Shame.
Resentment.
Something unresolved.
Don't clean it up.
Don't explain it away.
Just acknowledge it.
Now imagine gathering that emotion as if you could hold it in your hands.
Notice its weight.
Its texture.
Is it heavy?
Dense?
When you're ready,
Lean forward and place it into the fire.
Watch closely.
The fire doesn't reject it.
It doesn't explode.
It receives it.
The edges begin to soften.
The intensity shifts.
It breaks down.
Reshoots.
What once felt overwhelming now looks like energy.
Raw.
Usable.
No longer controlling you.
Say quietly,
This is still a part of me,
But it does not own me.
Seal that with a great big smile,
My friends.
This is still a part of me,
But it does not own me.
Feel the difference between holding something and being consumed by it.
Now slowly step back from the fire.
The warmth stays with you even as you create space.
The fire begins to soften in your awareness.
Not gone.
Just no longer the focus.
Bring your attention back to your breath in through the nose.
Out through the mouth.
Notice the inhale.
The exhale.
Notice the inhale is steady.
The exhale is controlled.
Feel your body again.
Your legs.
Your arms.
Your face.
Your job.
Notice the surface beneath you,
Holding you up,
Supporting you.
Begin small movements.
Wiggle your fingers slowly.
Your toes.
Let your shoulders back gently.
Let your jaw unclench.
Take a deeper breath in,
Hold it for a moment,
And fully let it go.
Do that two more times.
Before opening your eyes,
Check in.
Do you feel even slightly more in control,
Or at least less overwhelmed?
Your breath is what you can control out of the day,
Out of every day.
How fast it is,
How slow it is.
And that's enough.
And it will always be enough.
When you're ready,
Slowly open your eyes.
Let light come in gradually,
Not all at once.
Move slowly.
You can stay still for a moment longer if you'd like.
Allow your nervous system to catch up.
Have a great day.
You got this.
