Your brain has a lot to say right now.
We are not going to answer all of it.
For the next few minutes, we're just going to make things a little quieter.
First, put both feet somewhere solid if you can.
The floor.
The bed.
The sofa.
Notice what is holding your body up.
You don't have to feel calm.
Just notice:
I am here.
Now find three ordinary things.
Look around you.
Find:
one thing you can see
one thing you can hear
one thing you can physically feel
Maybe:
I see the curtain.
I hear the fan.
I feel the sheet against my leg.
Nothing magical needs to happen.
We're simply bringing your attention back into the room.
If one thought keeps returning...
Don't wrestle with it.
Try saying:
“I hear you. I don't have to solve you right now.”
If there's something you genuinely need to remember, write one sentence in your phone.
Then leave it there.
Your brain doesn't have to keep holding it in the air.
Unclench one thing.
Your jaw.
Your hands.
Your shoulders.
Your stomach.
Just one.
Then let your next exhale be a little longer than your inhale, if that feels comfortable.
No giant breath required.
No performance.
Just a little more room.
You don't need an empty mind.
You only need somewhere to stand while the thoughts pass through.
Stay here for another minute.
See something.
Hear something.
Feel something.
Unclench something.
That's enough for now.
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