Guided Meditation for Doomscrolling

Hey.

You're probably holding your phone right now.

That's okay.

You found this on it.

Just notice it for a second.

The weight of it in your hand.

How warm it's gotten.

Let's take six minutes.

And give your thumb a break.

You don't have to delete anything.

You don't have to feel bad.

Let your shoulders drop.

Unclench your jaw, if it's tight.

Let your feet rest on the floor.

Take one slow breath in...

And let it go.

Let's be honest for How a moment.

long have you been scrolling?

Since lunch?

Since before you got out No of bed?

one's keeping score.

And how do you feel?

Probably not better than when you started.

Maybe a little worse.

That's how it usually goes.

One more headline.

Then something awful you can't fix...

from your couch.

Check in with Your your body.

eyes might feel tight, or Your dry.

breath might sit high in your chest.

And your Notice thumb.

how it wants to keep Even moving.

now.

That pull isn't a flaw These in you.

apps are built to be It sticky.

makes sense you got stuck.

But the scrolling stopped helping a while Some ago.

part of you knows That's that.

why you're Staying here.

informed is one thing.

Reading the same bad news five ways...

that's something You else.

can care about the and world...

still take a break from it.

So here's what we'll do.

If you're listening on your phone...

lock the screen.

You'll still hear me.

Now turn it face down.

On the table, or on your leg.

Screen down.

Hands off.

Now wait for It'll the pull.

A come.

little itch to flip When it over.

you feel it, don't act on Just it.

breathe with it.

Breathe in slowly through your nose.

And out through your mouth.

Watch the urge rise...

and That's fade.

the first wave.

You rode it out.

Here comes another one, Maybe probably.

a thought like...

what if something happened?

Let the thought be there.

Breathe in...

And out...

slow and long.

That's two.

Urges build up like waves.

Then they pass on their own.

One more.

Feel the pull in your hand.

Breathe in...

And out...

Let your hand go soft.

Three waves.

And the phone is still face down.

Whatever's happening out there...

will still be there later.

You don't have to hold it all now.

Now let your eyes find something...

that isn't a screen.

Maybe a plant.

Or a mug someone left on the counter.

Let your eyes rest there.

Notice the light on it.

How still it is.

It isn't asking you for anything.

It doesn't need a reply.

It's just there.

Being a plant.

Or a mug.

Your eyes don't have to chase anything.

There's no feed here to refresh.

Just the clock ticking.

And your slow breath,

and easy.

Slowly now...

back to the room.

Blink a few times.

Roll your neck one way...

then the other.

One more deep breath in...

And out.

Here's your next step.

Leave the phone right where it is.

Face down.

Get up and pour some water.

A tall glass.

Take it over to a window.

Drink it slowly, standing there.

Look at the sky for a while.

If there's a cloud, watch it move.

Clouds, or plain blue.

Doesn't matter which.

Wait until the glass is empty...

before you pick the phone back up.

Notice how you feel.

The phone will be fine.

Go get your water.