Posted on July 1st, 2025

(Duration: 8–10 minutes)

*Begin by finding a comfortable seated or lying position. Close your eyes if that feels safe, or soften your gaze. Let your hands rest gently in your lap or by your side. Take a moment to arrive in this space.

(Breath Awareness)
Take a slow, deep breath in...
And gently exhale.
Again, breathing in deeply...
And exhaling slowly.
One more time. Inhale fully, allowing your belly to rise...
And exhale completely, releasing any tension you're carrying.
As you breathe, allow your body to begin settling. Notice where you're holding any tightness—maybe your jaw, your shoulders, your stomach. With each out-breath, soften those areas.
(Body Scan)
Gently bring your attention to the top of your head.
Notice any sensations—tingling, warmth, or even nothing at all.
Move slowly down to your face... your neck... your shoulders.
If there's tightness, imagine your breath gently washing over those areas like a wave, loosening, relaxing.
Continue scanning down through your arms... chest... stomach... hips... legs... all the way to your toes.
With each breath, allow yourself to feel just a little more grounded. A little more present.
(Mindful Acknowledgment of Stress)
Now, bring to mind whatever stress you may be carrying related to the economy—rising costs, uncertainty about the future, the pressure of providing or sustaining.
Acknowledge it without judgment.
You might silently say:
“Yes, this is hard.”
“This is what stress feels like in my body.”
And also:
“I am not alone in this.”
“Many are feeling this way too.”
Let yourself be human. Let this moment be enough, just as it is.
(Cultivating Safety in the Present)
Now gently return your focus to your breath.
Breathing in — I am here.
Breathing out — This moment is enough.
Breathing in — I am doing the best I can.
Breathing out — That is enough right now.
Feel the support of the ground or chair beneath you. You are being held. Right now, in this breath, you are safe.
(Affirmation and Resilience)
Repeat quietly or silently:
“I have survived difficult times before.”
“I have the capacity to meet this moment with strength and grace.”
“While I can’t control everything, I can control how I respond.”
“Each breath is a step toward calm.”
(Closing)
Begin to deepen your breath once again.
Notice the space around you, the feeling of your body in this moment.
When you're ready, gently wiggle your fingers and toes. Maybe stretch if it feels good.
And when you feel ready, open your eyes.
Take a moment to thank yourself for showing up—for pausing, breathing, and being present in a time of uncertainty.