When your body is stuck in fight or flight, it keeps scanning for danger.
So let's show it where it actually is.
Keep your eyes open.
Slowly turn your head to the left...
and let your eyes land on there.
whatever's
Now slowly to the right.
Take your time.
Notice the colors.
The light.
Look up at the ceiling for a moment...
and back down to the floor.
Nothing here is chasing you.
Let your body take that in.
If there's a window, look outside for a second.
Trees, a wall, a strip of sky.
Whatever is out there.
Now let your eyes close.
Breathe in through your nose...
And as you breathe out, hum.
A low, easy hum.
Feel it buzz in your chest and throat.
In again...
Hum out...
long and low, until the air runs One out.
more.
And In...
as hum...
long as feels good.
Now just a long, quiet exhale with no sound.
Cross your arms and rest your hands on your upper arms.
Like you're giving yourself a hug.
Squeeze a little.
Feel the pressure.
Your body knows this one.
Or put one hand on your chest and one on your belly.
Whichever feels better.
Feel the warmth of your own hands through your clothes.
Stay here for a few breaths.
I'm here.
I'm okay right now.
My body is allowed to slow down.
Check in with yourself.
Is your breathing any slower?
Are your hands a bit warmer?
Maybe a yawn shows up, or your stomach gurgles.
That can happen when the body starts to settle.
And if not much has changed, that's okay too.
You still gave it a break.
You can come back to this any time you need it.
One more slow breath in...
And a long, easy breath out.
Let your hands rest in your lap.
Open your eyes slowly.
Look around the room once more.
Same room.
slightly calmer body in it.
Hum on the way out, if you want.
It works in the car, too.
Or in a bathroom stall between meetings.