Take a breath in through your nose and sigh it out through your mouth.
If you feel comfortable enough close your eyes or soften your gaze.
You don't need to fix anything right now,
Just be here with me for a moment.
Bring your attention to your feet,
Feel the weight of your body supported by the floor,
The chair or the ground beneath you.
Notice one point of contact,
Maybe the soles of your feet or your hands resting in your lap.
Let your shoulders drop a little,
Let your jaw unclench,
You are safe in this moment.
Inhale slowly through your nose for a count of four,
Three,
Two,
One,
Hold for one.
Exhale through your mouth for a count of six,
Five,
Four,
Three,
Two,
One.
Let's do that again,
Inhale four,
Three,
Two,
One,
Hold.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale through your nose for three,
Two,
One,
Hold.
Exhale six,
Five,
Four,
Three,
Two,
One.
Keep that rhythm,
Each exhale releases a tiny bit of tension.
Now bring one hand to your chest,
Feel your heartbeat,
Proof that you are here and that your body is doing its best to keep you safe.
Quietly say to yourself,
I am here,
I am safe,
This moment will pass.
Take one final deep breath in and let it go.
When you are ready,
Open your eyes,
Notice how you feel.
Even a small shift counts,
You are here,
You are calm,
Rest in this moment.
