I'm right here with you.
You're not alone in this.
Find a position that feels safe,
Sitting,
Standing,
Or lying down.
Wherever you are,
Let your feet meet the ground.
If it's possible,
Let the bare soles of the feet rest on cool floor,
Concrete,
Earth,
Grass,
Or wherever you are in this moment.
If that's uncomfortable or not possible,
Try and find a wall that you can press your back against.
Now,
Let your gaze soften downward or close your eyes gently.
You might want to place one hand on your chest and one hand on your belly.
Slow inhale.
Longer exhale.
Before turning inward,
Just observe and feel the space around you for a moment.
Let yourself know you are here.
You are in your body.
You are not broken.
Now,
Bring your attention to one small place in your body.
Maybe it's your face or your heart or your breath.
Whatever is calling to you.
Maybe you notice heat or pressure or nothing at all.
You don't have to define it or brace for it.
Just notice.
If the sensation moves,
Rising in the cheeks or tightening in the jaw or spiraling at the base of the skull or warming the chest,
Just let it move.
Let it be what it is.
Slow inhale.
Longer exhale.
Imagine weaving a gentle spiral around and around the areas that are asking for your attention.
Not scanning for problems but just meeting what's already here.
Pause when you arrive at a place that feels more.
Be with that place.
Not to change it.
Just to stop fighting it.
Slow inhale.
Longer exhale.
If the heat intensifies,
Let your breath widen your ribcage,
Giving the sensation of open space as you inhale and exhale.
Notice the pulsing of your heart.
The warmth under your skin.
The way everything just feels a little closer to the surface.
More in motion.
Meet it where it's at.
Breathe with it.
Slow inhale.
Longer exhale.
When ready,
Let your attention drift back to your feet.
To the ground beneath the soles of your feet.
It's something solid holding you up.
You are here.
You are in your body.
You are not broken.
And you are not alone.
Stay as long as you need.
