You've arrived.
You've parked the car,
The train is pulling into your station,
You're moments away from your destination,
But you're unsettled.
You don't feel ready for what you're about to face.
These next few minutes are for you.
Take them in stillness or in motion.
They're yours to take,
However suits you right now.
Just focus on my words and feel yourself settle with each breath.
Notice your breaths.
Don't change them yet,
Just notice.
Are they restricted?
Are they quick?
Even this way,
Your breaths are serving you.
Air is getting to you,
Fueling your mind and body.
But what we're after is feeling grounded,
Feeling calm,
Feeling ready for anything.
So let's slow those breaths down.
Breathe with me.
We'll gradually count up until we're taking long,
Slow breaths together.
Let's start on a count of two,
In and out.
Ready?
Breathe in two,
And out two.
In two,
Out two.
In two,
Out two.
In two,
Out two.
Do a couple more breaths,
Just like that.
And let's move it up to three.
Breathe in two,
Three,
And out two,
Three.
In two,
Three,
Out two,
Three.
In two,
Three,
Out two,
Three.
In two,
Three,
Out two,
Three.
And a few more breaths in silence.
And now moving up to four.
Breathe in two,
Three,
Four,
And out two,
Three,
Four.
In two,
Three,
Four,
Out two,
Three,
Four.
In two,
Three,
Four,
Out two,
Three,
Four.
In two,
Three,
Four,
Out two,
Three,
Four.
A few more times.
Just keeping that same pattern.
And let's step it up one more time to a count of five.
Breathe in two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
Keep this breathing pattern.
On every inhale,
Along with air,
You're also bringing into your body the strength,
Calm,
And determination you need to face this next moment.
Let's breathe together one more time.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
Now keep breathing and know you're ready for what comes next.
I believe in you.
You've got this.
You've now arrived.
