(if meditation is a survival technique)

Grip the chair. Breathe in. Hold – 1, 2, 3. Breathe out. Release.

Grip the chair. Breathe in. Hold – 1, 2, 3. Breathe out. Release.

One more time. Test gravity. Lean into it. It will hold you here. 

When you notice your mind leaping into terrible futures, 

Grip the chair. Breathe in. Hold – 1, 2, 3. Breathe out. Release.

You are here. 

You don’t want to be here.

You are here. 

Your only task in this moment is to stay here in this moment. 

Name colors, shapes, letters, sounds. 

The textures touching your body.

Hot, cold, hard, soft. 

You might cry or laugh or choke or sigh or need to run to the toilet. 

Your body has automatic release valves. 

Trust them. 

Every tether back to this moment

Runs through your body.

Grip the chair again. If someone near will offer their hand,

Grip theirs. Breathe in. Hold – 1, 2, 3. Breathe out. Release.

Or grip your own. Breathe in. Hold – 1, 2, 3. Breathe out. Release.

Finally, place your hand over your chest. 

Feel the pressure of your hand against it. 

Breathe in. Hold – 1, 2, 3. Breathe out. Release. 

Keep breathing.