However you're feeling right now,
Let this moment be just for you.
You can close your eyes or soften your gaze downward.
Whatever feels aligned.
Let your body find a position that feels supported.
You don't have to fix anything right now.
You don't have anything to figure out.
You just have to be here.
This practice is built around something I call the reset method,
A way of coming home to yourself when things feel like too much.
We're going to move through five simple steps.
Recognize.
Exhale,
Settle,
Explore and trust.
Let's start by recognizing what's here,
Not fixing it.
Not naming it good or bad,
Just noticing.
And starting to connect your breath.
I breathe in.
.
.
I breathe out.
Take a moment and ask yourself,
What am I feeling right now?
Whatever it is,
Let it be there.
Remember,
Everything you're feeling is just information.
Anxiety,
Sadness,
Numbness,
Disconnectedness.
It's all information.
None of it means you're broken.
It just means that something within you is trying to tell you something.
Tune in and listen.
Now let's work on our breath.
Let's exhale.
Help your nervous system know that right now,
You are safe.
Put one hand on your heart,
One hand on your belly.
Breathe in slowly through your nose for four counts.
One.
Too.
3.
.
.
4.
Hold gently for two.
Wine.
Exhale slowly through your mouth for six counts.
Let's do that one more time together.
Now let your breath settle into its own natural rhythm.
Let's settle into your body and bring your attention down to your feet.
Or whatever is beneath you.
Whether it be the floor,
The chair,
The earth.
You are being held right now.
You don't have to hold yourself up all on your own.
Allow yourself to be supported.
Let your shoulders soften away from your ears.
Let your jaw unclench,
Your hands rest open and easy.
You are allowed to be still.
You are allowed to just be here.
Now gently,
Let's get curious.
Practice being the conscious observer without judgment.
With a soft,
Open kind of interest.
Ask yourself,
What do I need right now?
If you don't have an answer,
It's okay.
You don't need to solve it.
Just let the question sit there like a seed you've planted.
It will find its way to you when you're ready.
And finally,
Let's come back to trust.
Silently or out loud if you'd like.
Repeat after me.
I don't have to have everything figured out.
I am learning.
I am growing.
I am safe in this moment.
I am far more capable than I know.
Take one more breath in here.
Inhale.
And exhale.
Whenever you're ready,
Gently bring your attention back into the room around you.
Wiggle fingers,
Toes.
To getting authentic movements or stretches.
And when it feels right,
Open your eyes.
You don't have to carry everything alone.
You are safe.
Your secret.
