0:00 Come, sit down, my dear, and feel the solid ground beneath your feet.0:08 Let your hands rest quietly in your lap, right where you are.0:15 Yesterday, we took that first step together to recharge your tired mind.0:24 Now, we go a little deeper.0:27 Place one hand flat upon your chest, and the other hand flat against your belly.0:37 Feel the steady warmth of your own palms soaking through the cloth.0:45 When you inhale through your nose, send that cool air down until your belly swells like a balloon.0:57 Keep the top hand completely still.1:02 Exhale smoothly through your mouth, feeling the belly sink back toward your spine.1:12 Let your shoulders drop away from your ears.1:17 Unclench your jaw, and let the small lines around your eyes soften.1:25 Your chest stays quiet, unmoved by the noise of the day.1:32 Feel the rise against your palm.1:36 Hold that fullness.1:38 Then let it all pour out, steady and unhurried.1:44 Nothing outside this room needs your answer right now.1:51 Let the chatter of tomorrow wait outside on the veranda.1:57 Rest here in this empty, quiet space between the breath going out and the breath coming back.2:09 You are anchored here, whole and capable.2:14 No rushing.2:15 No striving.2:17 Bring your hands slowly back to your knees, fingers curled soft and loose.2:26 Carry this clear, steady stillness with you into whatever comes next.2:34 I am proud of you, you hear me?2:38 Open your eyes whenever you are ready.
