Pause & Settle

• Notice where your body is supported right now. The chair. The floor. The bed.
• Let your eyes land on something neutral nearby.
• If it feels okay, exhale longer than you inhale — once or twice.

Remember…

Nothing needs to resolve. This tool isn’t meant to calm you completely.

It’s meant to interrupt the spiral just enough to regain footing.

You can pause here, move to the next section, or close the page — whatever feels right.