So there was an argument tonight.
Or maybe earlier today.
And now you're in bed...
and your body is still in it.
Heart a little fast.
Face a little warm.
That's normal.
Your body got ready for a fight.
It hasn't heard the fight is over.
For the next six minutes...
we won't decide who was right.
We'll just help you cool down.
Lie back.
Let the pillow catch your head.
Now notice where the heat is sitting.
Maybe in your chest.
Maybe behind your eyes.
Maybe your hands are in fists.
You didn't even notice.
Let them open.
Palms Slowly.
up, if that feels Your okay.
feet too.
Toes curled tight?
Let them uncurl.
Listen to the rain for a moment.
It isn't taking sides.
It just keeps falling.
The words are probably still echoing.
What they said.
What you said And back.
the thing you wish you'd said.
The one that came later, in the Maybe shower.
you went quiet instead.
Or said more than Either you meant.
way, it's done for today.
Your mind wants to replay it.
Edit it.
Win it this time.
You can let the tape stop.
It will keep until morning.
Nothing gets settled at midnight.
People are tired.
Everything sounds sharper in the dark.
If they're in the next room...
or across town...
they need rest too.
You don't have to forgive anything tonight.
You don't have to be sorry yet.
You only have to rest.
Let your jaw come loose.
Arguments like to hide in the jaw.
Run your tongue behind your teeth.
If they're pressed together...
let a little space in.
Let your tongue drop.
Let your forehead go smooth.
Now let's cool you down.
From the inside.
Think of a hot mug of tea.
Left on the counter overnight.
Nobody blows on it.
It just cools...
a little at a time.
Until it's the same as the room.
You can be like that tonight.
Breathe in slowly through your nose.
Imagine the air is cool.
Like stepping outside on a fall night.
And breathe out through your mouth.
Slow and soft.
Let some of the heat leave with it.
Again.
Cool air in...
feel it at the tip of your nose.
Warm air out...
long and easy.
In...
the cool reaching your throat.
Out...
your chest getting a little lighter.
In...
cool air all the way down.
Out...
the last of the heat going with it.
Notice your cheeks now.
Maybe a little cooler.
Your heart is slowing down.
You don't have to make it.
It's finding its own pace.
One more.
Cool in...
And warm out...
You can stop steering the breath.
Let it go back to normal.
The rain is cool on the window.
The room is dark.
If Then the argument drifts back...
notice it.
one cool breath.
Maybe this person matters to you.
That's why it stung so much.
Let that rest tonight too.
Your shoulders are down now.
Your hands are open.
Your body is quieter.
It knows now.
The fight is over for tonight.
Breathing in...
And letting go...
You can talk tomorrow.
With a clearer head.
Right now...
just rain.
Just rest.
Cool and quiet.
Goodnight.