Find a comfortable position,
Sitting,
Standing,
Whatever works for you.
Place your hands gently on your belly or your lap.
Close your eyes if that feels right.
Take a deep breath in for four counts.
Hold for two,
And exhale for six counts.
We'll repeat this two more times,
Letting each exhale release a little more tension.
Now bring awareness to your body.
Roll your shoulders back and down.
Gently shake out your hands and your arms.
Notice any areas of tension or heaviness,
And imagine them softening.
In your mind's eye,
See your body,
And visualize a gray cloud hovering above you.
With each exhale,
See that gray cloud slowly drifting away.
Your body feels lighter with every breath.
Place one hand on your heart,
And one hand on your belly.
Repeat silently to yourself,
I am calm.
I am steady.
I can respond with care.
Take a moment to notice your feet on the floor,
Grounded and supported.
Feel the connection with the present moment.
Let yourself live here fully,
Right now.
Take one last deep breath in,
And exhale fully.
Wiggle your fingers and toes.
When you're ready,
Open your eyes,
Bringing a sense of calm and choice back into your day.
Notice how even brief micro-recovery moments like this can shift your nervous system.
Come back to this practice whenever you notice tension rising.
It really does add up.
Thank you for being here,
And thank you for practicing with me.
