slow, deep breath, in through your nose, gently exhale through your mouth let your shoulders drop, let your body soften, right now you are safe right now it is OK to pause force. I invite you to bring your attention to your breath, a gentle rise and fall, steady and constant like waves upon the shore, no need to change it, simply notice inhale and and exhale. Letting each breath carry away a little tension. Now, place your hand gently on your heart. Feel its rhythm. A steady reminder that life is flowing through you whisper softly in your mind I am safe I am supported I am at peace