0:00 Come, sit down, my dear, and feel the solid weight of your body right where you rest.0:08 Let your hands lie flat upon your knees, your spine straight like a pillar.0:15 Yesterday you held your breath through the four-seven-eight routine.0:22 Today, we leave holding behind and find a continuous, even tide.0:28 Empty your lungs completely.0:31 Now, inhale smoothly through the nose.0:35 One, two, three, four, five.0:38 Exhale gently through the lips.0:41 One, two, three, four, five.0:43 No pausing at the top, no catching at the bottom.0:48 Keep it unbroken.0:50 Inhale again.0:51 One, two, three, four, five.0:54 Exhale smooth.0:55 One, two, three, four, five.0:58 Like cool water touching the shore and rolling back into the sea.1:05 Five counts in, five counts out.1:08 A steady, balanced stream.1:10 Drop your shoulders away from your ears.1:14 You carry the whole world's wahala up in your neck; release it down.1:21 Unclench your jaw.1:23 Let the tongue rest quiet at the bottom of your mouth.1:28 Feel the air moving across the skin of your arms.1:33 Let your belly soften completely against the cloth of your clothes.1:39 Feel the heavy contact of your feet pressed firm against the floor.1:46 Nothing to run from.1:48 Nothing to defend.1:50 The ground is beneath you, holding you up without any effort from you.1:57 Now let the numbers fall away.2:00 Settle deep into the quiet space beneath your thoughts.2:05 Concerns will knock at the door like restless schoolgirls outside the assembly hall; let them knock, you don't need to answer them right now.2:19 Stay with the stillness.2:21 Feel the coolness of the air entering your nostrils, and the quiet warmth of the breath leaving your chest.2:32 Nothing to fix.2:33 Nothing to prove.2:35 Rest here in this peaceful room where you owe nobody an explanation.2:42 Gently now, feel the air touching your skin once more.2:47 Listen to the small sounds around you.2:51 Wiggle your toes and roll your wrists.2:55 Take one deep, natural breath.2:58 Carry this calm balance with you into whatever challenge comes next.3:04 I am proud of you, you hear me?3:07 Proud.3:08 Open your eyes and step forward into your day.
