If you woke up this morning with your heart already going too fast,
I want you to know that happens to a lot of people.
Sometimes the worry wakes up before you do.
It's already running through the day before your feet have touched the Maybe floor.
it's work, or money, or something someone said yesterday that's still sitting with You
you.
don't have to sort it out right now.
You're okay.
You're in bed, or just out of it,
and nothing needs to happen in the next six minutes.
Before you reach for your phone, let's do this first.
The phone can wait.
It'll still have the same messages in six minutes.
Sit on the edge of the bed, or anywhere you are.
Put both feet flat on the floor.
Feel how cool the floor is.
Press your heels little.
down a Then your toes.
That's the ground.
It's been holding you up all night, and it's not going anywhere.
Notice where the rest of you is being held too.
The backs of your legs against the bed.
Your hips.
Let them get heavy.
Very often, a racing heart in the morning is just a body that woke
up in a hurry.
Let your hands rest on your thighs.
Feel the weight of them there.
Let your eyes close if that feels okay.
Now we'll slow the breath down.
The trick with anxiety is the out-breath.
Make it longer than the in-breath, and your body starts to get the message
that it's safe.
Breathe in through your nose for a count of four...
And breathe out slowly through your mouth, for a count of six.
In again...
two, three, four.
And out...
long and slow...
like cooling a spoonful of soup.
Once more.
In...
And out...
all the way to the bottom.
that rhythm going on your own for a bit.
Short in, long out.
If your mind jumps ahead to the day, and it will,
that's fine.
Anxious minds like to rehearse.
Just come back to the long out-breath.
Now, instead of the whole day, let's think about the very first part of
it.
Just one gentle thing.
Maybe it's starting the coffee.
Or opening the curtains and standing there for a minute.
Pick one.
Something small and kind that you'll do before you check a single notification.
If your brain tries to sneak in a second thing, and then a third,
that's just the worry trying to help.
Thank stick it, and with the one.
Picture yourself doing it.
Slowly.
Watching the steam come off the cup, or the light coming in through the
window.
That's all the plan you need right now.
The rest of the day can be figured out one piece at a time.
Let a few quiet words settle in, if you like.
I don't have to solve today all at once.
I can go slowly and still get there.
My body is safe right now, even if it doesn't feel quite that way
yet.
I'm allowed to take this day at my own pace.
Stay here a little longer.
Feet on the floor.
Long, easy breaths.
The birds outside are in no hurry, so you don't have to be either.
Your heart might already be a little slower than when you woke.
Let it keep settling.
Okay.
Let's start the day, but slowly.
On purpose.
Wiggle your toes against the floor.
Roll your shoulders back.
Take one more breath in...
And a long, slow breath out.
Now open your eyes.
Look around the room for a moment before you do anything else.
Go and do your one gentle thing.
If the worry shows up again later,
you know what to do.
Feet on the floor,
and a long breath out.