Welcome – Let’s SHIFT From Overwhelm to One Thing.

Start: 00:00

When life feels like too much, when everything is loud and pressing and all at once, you don’t need to do everything. You need only one thing. One moment. One breath. One step.

Let this be that breath, that step, that return to presence. Let your body settle. Rest your hands gently. Let your eyes close, if it feels safe. And take one… slow… steady breath in… and one… soft… complete breath out. You’ve already begun.

Breath and Grounding 00:59

Let your breath guide your body to stillness. Inhale through your nose… exhale through your mouth. Inhale: feel your ribcage expand… exhale: let your shoulders drop.

Let’s begin a soft breath pattern together:
Inhale for 4…
Hold for 2…
Exhale for 6…

And again:
Inhale… 2… 3… 4…
Hold… 2…
Exhale… 2… 3… 4… 5… 6…

Let the breath stretch time. Let it slow your inner pace.

Inhale… I am here.
Exhale… I let go of all at once.

Let the edges blur. Let the lists fade. Let the breath hold you.

Meeting Overwhelm 02:18

Now gently turn your attention toward the sensation of overwhelm. Not the stories, just the feeling. Where does it live in your body? Is it in your chest, your head, your stomach? Does it feel like pressure, noise, heat, or tightness?

There’s no need to solve it. Just notice. Meet it like a child asking to be seen.

Say silently:
I see you.
You don’t have to carry it all.
Let’s do one thing… together.

Imagine a cluttered desk, papers everywhere. And instead of trying to sort them all, you reach for just one. That’s what we’ll do now.

Choosing One Thing 03:20

Ask inwardly now: What is the one thing I can hold in this moment? Not the loudest, not the most urgent, but the most real.

Maybe it’s a need to rest, a drink of water, a task with soul, a boundary to honor, a breath. Whatever it is, trust it. Let it rise. Place your hand on your heart or belly.

Say:
This is my one thing.
I give it my presence.
Everything else can wait.

Let that one thing fill the space of your awareness. Not the whole list, not the full calendar, just the next breath, the next moment, the next yes.

Embodying Simplicity 04:25

Now imagine yourself walking through a noisy marketplace. Voices calling out, things to buy, decisions to make. And in the center, there’s a quiet well. You walk to it, sit beside it, you drink.

You do not need to answer every voice. You do not need to carry every bag. You return to your well, your center, your enoughness.

Repeat softly with your breath the following:
Inhale… I choose presence.
Exhale… I release the rest.
Inhale… I can be with one thing.
Exhale… That is enough.

Let the nervous system settle. Let simplicity become your medicine.

Closing 05:28

Begin to return to your space. Wiggle your fingers, roll your shoulders, feel your breath again.

And before you open your eyes, say inwardly:
I don’t need to do it all.
I can move one breath, one step, one truth at a time.

When you’re ready, open your eyes and carry your one thing forward, gently.