If you feel a bit far away from yourself right now, like you're floating
a few feet above your own life...
you're in the right place.
That scattered feeling happens to everyone.
Too many tabs open, in the browser and in It's your head.
We're okay.
just going to bring you back down, Sit slowly.
or lie whatever down, feels most You solid.
can close your or eyes, keep them open for now.
We'll use them in a moment.
Breathe in through your nose...
And let it fall out through your mouth.
Once more, in...
And out...
a little slower.
Let's check in with your senses.
No need to rush.
Just notice.
With your eyes open, find five things you can see.
A corner of the ceiling.
A shadow.
The color of your sleeve.
Name them quietly in your head.
Now four things you can feel.
The fabric on your legs.
Air on your hands.
The weight your of hair.
Whatever's there.
Three things you can hear.
Maybe the sound of this recording.
A car outside.
Your own breathing.
Two things you can smell.
Soap on your skin, maybe.
If nothing comes, just notice the air itself.
That counts.
And one thing you can taste.
Coffee from earlier, toothpaste, or just your own mouth.
Now let your eyes close.
You might already feel a little more here.
A little more in the room.
Bring your attention to your feet.
Feel the soles of them against the floor, or the bed.
Press them down gently, then let go.
Notice where your body meets whatever's holding it.
Your seat.
Your back.
The backs of your legs.
Let yourself get heavy there.
Like a bag of sand being set down.
You don't have to hold yourself up right now.
The ground is doing that for you.
Your arms get heavy too.
Your shoulders sink.
Your head feels a little heavier on your neck.
Breathe in, and feel your belly push gently outward...
And breathe out, sinking an inch lower into the ground.
If your mind drifts back up into worry, that's normal.
It's a habit.
Just come back down to your feet.
They're always a good place to land.
Now picture the very base of your spine.
Imagine roots starting to grow from there, thick and slow, like an old oak's.
They go down through the chair...
through the floor...
into cool, dark soil.
With each breath out, they reach a little deeper.
Past stones.
Past old tree roots.
Down to where the earth is steady and quiet and has been for a
very long time.
Roots from your feet too, if you like.
Spreading wide, holding on.
Nothing up here can knock you over now.
Let the wind do what it does.
You're held.
Say these to yourself,
slowly.
I am here.
I am safe in this body.
My feet are on the ground.
I can slow down.
Just rest.
Heavy, rooted, breathing.
There's nowhere else you need to be.
Notice the slow rise and fall of your belly, the steady beat of your
heart.
Let that be your anchor for a little while.
Okay.
Let's start coming back, and bring the roots with you.
Take a deeper breath in...
And let it out.
Press your feet into the floor one more time.
Wiggle your toes.
Squeeze your hands into fists, then open them.
When you're ready, open your eyes.
Look at one thing in the room and really see it.
If you start floating off again later today,
just feel your feet.
That's all it takes to find your way back.