If you're having a hot flash right now or you feel one coming on,
Let's pause together for just a moment.
You don't need to make it stop and you don't need to fix anything.
We're just going to help your body move through it a little more easily.
So,
Begin by taking a look around the room that you're in.
Simply notice where you are.
Notice the light,
The sounds,
And the temperature on your skin.
This helps your nervous system remember,
I'm here and I'm okay.
Now notice where your body is being supported.
Your feet might be on the floor or if your body's sitting on a chair or you're laying on a bed.
Even if there's a lot of heat or intensity in your chest,
Face,
Or neck,
There are parts of you that are steady and grounded right now.
Let your breathing be natural.
No need to slow it down and no need to control it.
All you have to do is notice that you're breathing.
Hot flashes can feel intense and sometimes even alarming,
But they are waves of sensation.
They rise and they pass.
See if you can notice what's happening in your body without judging it.
Warmth,
Movement,
Pulsing.
You're not trying to cool anything down,
You're just staying present while your body does what it knows how to do.
Now gently widen your attention.
Instead of focusing only on the heat,
Notice your entire body.
Your feet,
Your legs,
Your arms and hands,
Your chest and your back.
Often when a hot flash hits,
Everything narrows.
Widening your awareness helps your nervous system settle.
If your mind starts to tense or worry about what's coming next,
Just bring your attention back to something neutral.
Something grounding,
The support beneath you or the sound of your breath.
Nothing is going wrong.
Your body is adjusting and it knows how to come back into balance.
Take one easy breath in and a relaxed breath out.
Allow your shoulders to soften.
As sensations shift,
Whether they increase,
Decrease or change,
See if you can stay curious instead of reactive.
This is your nervous system learning that intensity doesn't mean danger.
Stay here for another moment.
Grounded,
Present and supported.
When you're ready,
Gently bring your attention back to your surroundings.
You can return to this steadiness anytime your body feels overwhelmed.
