when the room will not stay still
Not vertigo, not the kind that sends you to a clinic. The quieter kind where the edges of things are slightly loose.
Nearby in the notes
when i cannot sit stillbreath
In for four. Out for six. Breathe through the nose if the nose is available. Do this four times while looking at your hands.
180 seconds remaining
4 in · 6 out
shape
Sit down if you can sit. If you are already sitting, let the chair take a little more of your weight than it was taking a minute ago.
Find one point that does not move. A corner of a table. A picture on the wall. The seam between a wall and a floor. Keep your eyes there while you breathe.
Let your hands rest where you can see them. Palms up or palms down, whichever feels less like a posture.
stay
Stay here for one minute.
one question before you go
Is there water within reach?
another card
before bad news
four minutes
keep going
the airport gate
six minutes
nearby note
when i cannot sit still
4 minute note
If something hurts, stop. This is not medical advice.