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Speaker 1: Welcome in. You might be here right now because something

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in your body doesn't feel steady right now. Maybe your

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heart is raising, maybe your thoughts are moving too quickly,

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or maybe there's just a wave of uneasiness that came

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on without warning. Whatever it is, you don't have to

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fight it. Just stay here with me for a few minutes.

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Let's begin by gently bringing your attention to your breath.

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No need to change anything yet, Just notice it. Notice

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where you feel it most, in your chest, or your stomach,

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or maybe at the tip of your nose. Now, very softly,

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begin to slow it down. First, we're going to inhale

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through the nose two three four and exhale through the

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mouth two three four five six. Let's do that again.

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Inhale two three four and exhale two three four five six.

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If your mind arts to race again, that's okay. You're

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not doing anything wrong. Your body is simply trying to

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protect you, even if it feels uncomfortable. Right now, now,

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bring your awareness into your body. Find where the tension

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feels strongest. Maybe it's in your chest, maybe your shoulders,

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maybe your jaw. Wherever it is, only notice it instead

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of pushing it away. See if you can gently make

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space around it. Imagine your breath moving into that area, softening,

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loosening only a little. You don't need to disappear. Just

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let it be without tightening around it. Now, quietly remind

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yourself this feeling will pass. My body knows how to settle.

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I am safe in this moment. Let your next breath

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come in slowly and out even more slowly. If you're

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are still busy. Let them move into the background, like

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distant noise that doesn't require your attention. You don't have

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to follow them. You can come back to your breath

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again and again. Now, notice something small and steady around you.

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Maybe there's a sound, the feeling of where you're sitting,

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or the weight of your body being supported. Let that

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remind you you are here, You are grounded, You are okay.

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Right now, remain with that feeling for one more slow

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breath in and a long, gentle breath out, and when

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you're ready, begin to return to your day a little

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more steady than before. I'll keep the music going for

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just a moment as you begin to become more aware

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of your surroundings and ready to face the day with

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quiet calm. Now must stay