Okay,
Right now something inside of you is sounding the alarm.
You don't have to make it stop,
Just be with me here now.
Taking a deep breath in through your nose and holding it for 5,
4,
3,
2,
1 and exhale.
Exhale,
Nice long exhale.
You've got this.
In breath again through your nose,
Holding it for 5,
4,
3,
2,
1 and exhale,
Long exhale.
And one more time in breath through the nose,
Holding it for 5,
4,
3,
2,
1 and exhale,
Relax.
Nice long out breath.
And continue as I gently talk to you because right here and now,
Your body is trying to protect you,
Even if it gets the signal wrong,
Which sometimes our bodies do,
Let's show it that we're safe enough here.
Take a look around you.
As you're continuing to do this breath,
Exhale for a little longer.
Name one thing that you can see.
Name it.
There you go.
Now one thing you can touch,
Get a sense of that wherever it is.
Name that thing that you can touch.
One thing that you can hear.
What's that that you can hear?
Good job.
You are here now with me.
You are here with you.
You've got this.
You've done this before and you'll be able to do this again.
This is a wave and it's passing.
Not because you are forcing it,
But because you're starting to be okay with the wave.
Because all waves eventually settle.
Staying with this in-breath,
Holding and out-breath.
When panic rises,
Your body's not malfunctioning,
It's trying to protect you.
The nervous system has one job,
Detect a threat and keep you alive.
Panic is the body's false alarm.
You've got this.
You can nurture yourself.
What's it like to just say to yourself,
I'm here for me right now.
I'm here for me as I do this breathing pattern of in,
Holding and out a little longer.
So soothing,
Helps us get through stressful,
Confusing times.
And so this is about making space for whatever it is that you're experiencing.
You'll naturally notice tension and resistance because you're in this state of overwhelm.
Reconnect to whatever is safe in this moment,
Your breath,
The surroundings.
And what's it like to just gently say to yourself once more,
I'm here for me right now.
I've got this.
I've got this.
And the more I practice this for the time when these things are overwhelming for me,
The better I get at overcoming this.
