Good morning.
It's Wednesday, October fourteenth.
If you woke up already braced...
like something bad is on the way...
let's sit with that together.
Maybe your chest feels tight.
Maybe your thoughts started racing...
before your feet touched the That floor.
happens to a lot of people.
More than you'd Stay guess.
where you Sitting are.
up, or lying Whatever down.
feels steadier.
Now notice the feeling.
Don't push it away.
Just name it, quietly.
This is anxiety.
Or worry.
Or Whatever dread.
word fits.
Naming it doesn't make Usually it bigger.
it gets a little smaller.
We have six minutes together.
Let's go slowly.
We'll breathe in for four.
And out for seven.
The long breath out is what matters.
It tells your body to ease off.
In through your nose...
two...
three...
four.
And out slowly...
two...
three...
four...
five...
six...
seven.
In again...
two...
three...
four.
And out...
like cooling soup on a spoon.
All the way to seven.
Once more.
In...
two...
three...
four.
And out...
slow...
slow...
until there's nothing left.
If seven is too long, use six.
Or five.
There's no wrong number here.
Anxious thoughts live in the future.
Your senses live right here.
So let's use them.
Open your eyes if they're closed.
Let them land on five things.
The edge of a pillow.
A light switch.
The gray sky in the window.
Keep going until you reach five.
No rush.
Now four things you can feel.
The blanket on your legs.
The weight of your body.
Your own hand, resting on your knee.
One more.
Maybe cool air on your face.
Now three things you can hear.
The rain, for one.
Maybe the furnace.
Maybe a car passing outside.
Let each sound be just a sound.
Two things you can smell.
Clean sheets.
Or rain coming through the screen.
If nothing comes, that's fine.
Just breathe in and notice the air.
And one thing you can taste.
Maybe just your own mouth.
That counts.
Close your eyes again.
Notice what just happened.
For a little while...
you were only here.
Try these words.
Only if they feel okay.
This feeling is here, and it will pass.
One hour at a time is enough.
Rest here for a bit.
In this room.
In this morning.
The rain keeps its slow rhythm.
It has all morning.
You don't have to rush either.
Your body might still feel a little buzzy.
That's okay.
Bodies take a while to catch up.
Let the next exhale be long and lazy.
If the worry comes back...
let it sit beside you.
It doesn't get to drive.
Just this breath.
Then the next.
Hear the rain on the window again.
Press your feet into the mattress or floor.
Squeeze your hands into soft fists.
Then let them open.
One slow breath in...
And a long breath out.
Now, don't plan the whole Just day.
the next What's hour.
the first easy step?
Brushing your teeth.
Or filling a glass of water.
Do that one thing.
Then decide what comes after.
If anxiety feels too heavy most days...
please talk with a licensed professional.
You deserve real support.
Open your eyes when you're ready.
Go gently today.