Inhale slowly… exhale. You’re safe. One thing only. Drop your shoulders. Unclench your jaw. Uncross your feet. Say: “I’m back. One tiny step is enough.” Breathe in for 4… hold 2… out for 6. Repeat. Picture your hands doing the first easy move. If a thought arrives, park it: ‘Later: …’ and return. Say: “Next small move is (THIS).” Point to it. Start now. Hands first.
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