Body-Based

Purpose

Uses a body scan focused on the chest to help you notice pressure, heat, or tightness as physical weather passing through — not a signal you have to obey.

Guided script

Bring your attention to your chest, right behind your breastbone. Don't try to change anything yet — just notice what's actually there. Is there tightness? Heat? A kind of pressure, like something leaning against you from the inside? Give it a shape if you can — is it a fist, a band, a stone? Notice its edges. Where does it start and where does it stop? Now notice: is it the same in this breath as it was three breaths ago? Has it moved even slightly — up toward your throat, down toward your stomach? Has the intensity shifted at all, even by a small percentage? You don't need to make it leave. You're just watching it the way you'd watch weather move across the sky — it has its own timeline, and you don't have to control it to be safe inside it. Keep breathing normally. Let your chest rise and fall under your attention. Notice one more time: what's here right now, in this exact moment, that's different from when you started noticing?

Best used when

A craving shows up as pressure or heaviness in the chest, especially during a stressful moment or after a triggering conversation.