Okay.
Hands off the keyboard.
Whatever you were typing can wait six minutes.
It really can.
Push your chair back from the desk a little.
Just enough to put some space between you and the screen.
If there's a notification pinging, turn it face-down or mute it.
Nobody's going to notice you were gone.
And if they do, you were taking a break.
People are allowed those.
Let your hands rest in your lap.
You can close your eyes, or just let them drop to the floor.
The rain can keep you company.
We're going to do four long breaths.
The trick is to make the breath out longer than the breath in.
That's what tells your body the emergency is over.
Breathe in through your nose for a count of four...
And out through your mouth, slow, for a count of six or seven.
Like letting air out of a tire.
Two.
Breathe in...
And a long, slow breath out...
Three.
In...
And out, even slower.
Let the end of it trail off.
Last one.
In...
And all the way out.
Now let's find where the day has been sitting in your body.
Your shoulders, first.
They've probably crept up toward your ears over the last few hours.
Let them drop.
And then let them drop a bit more.
jaw.
If you've been clenching through meetings, let it hang loose.
Maybe even let your mouth fall open a little.
Nobody's watching.
And your eyes.
They've been staring at a bright screen all day.
Let them go soft and heavy behind the lids.
Let the muscles around rest.
them
You could rub your palms together until they're warm and cup them over your
eyes for moment.
Feel the dark and the warmth.
Your mind will probably keep jumping back to that email,
or that thing your manager said.
That's normal after a hard day.
Just notice it, and come back to the sound of the rain.
Now picture a plain box sitting on a shelf.
Any box.
Cardboard, wood, whatever shows up.
One by one, put your tasks in it.
The report that's due.
The reply you owe someone and keep forgetting.
Whatever's buzzing around your head, big or small.
If one of them keeps climbing back out, and there's always one, just pick
it up and put it back in.
As many times as it takes.
You're not failing at this.
That's how it works.
You're not throwing any of It's it away.
all safe in the It'll box.
be right there when you need it.
When everything's inside, put the lid on.
Push the box to the back of the shelf.
Notice how much lighter your head when feels it doesn't have to hold all
of that Say at once.
quietly to yourself,
I've done enough for right now.
Just sit here with the rain on No the window.
tasks.
No screen.
Only your going breath, in and out on its own.
Let the sound of the rain wash over the whole day,
one drop at a time.
If your chest still feels a bit tight, that's okay.
Stress takes a while to drain out.
Keep breathing slowly and let it leave at its own pace.
Okay.
Let's slowly come back.
Take a breath in...
And let it out, long and slow, one last time.
Roll your neck gently.
Stretch your arms up,
then let them fall.
Wiggle your fingers.
Now, before you open your eyes, choose.
Is there one next task you'll take out the of box?
Just one.
Or are you done for today?
Both are good answers.
If it's late and you're running on empty, done for today might be the
smart one.
Open your eyes.
If you're going back in, do it slowly, one thing at a time.
If you're finished, close the laptop and leave the box where it is.