Speaker 1: Welcome in. You might be here right now because something
in your body doesn't feel steady right now. Maybe your
heart is raising, maybe your thoughts are moving too quickly,
or maybe there's just a wave of uneasiness that came
on without warning. Whatever it is, you don't have to
fight it. Just stay here with me for a few minutes.
Let's begin by gently bringing your attention to your breath.
No need to change anything yet, Just notice it. Notice
where you feel it most, in your chest, or your stomach,
or maybe at the tip of your nose. Now, very softly,
begin to slow it down. First, we're going to inhale
through the nose two three four and exhale through the
mouth two three four five six. Let's do that again.
Inhale two three four and exhale two three four five six.
If your mind arts to race again, that's okay. You're
not doing anything wrong. Your body is simply trying to
protect you, even if it feels uncomfortable. Right now, now,
bring your awareness into your body. Find where the tension
feels strongest. Maybe it's in your chest, maybe your shoulders,
maybe your jaw. Wherever it is, only notice it instead
of pushing it away. See if you can gently make
space around it. Imagine your breath moving into that area, softening,
loosening only a little. You don't need to disappear. Just
let it be without tightening around it. Now, quietly remind
yourself this feeling will pass. My body knows how to settle.
I am safe in this moment. Let your next breath
come in slowly and out even more slowly. If you're
are still busy. Let them move into the background, like
distant noise that doesn't require your attention. You don't have
to follow them. You can come back to your breath
again and again. Now, notice something small and steady around you.
Maybe there's a sound, the feeling of where you're sitting,
or the weight of your body being supported. Let that
remind you you are here, You are grounded, You are okay.
Right now, remain with that feeling for one more slow
breath in and a long, gentle breath out, and when
you're ready, begin to return to your day a little
more steady than before. I'll keep the music going for
just a moment as you begin to become more aware
of your surroundings and ready to face the day with
quiet calm. Now must stay