A message from Amee
Before you run the bath, press play. This week's video walks you through what we're doing, why it matters, and exactly how to use your Franki Blue soak.
VIDEO COMING SOON
Replace with YouTube embed
A gentle note. This week isn't about fixing anything or learning anything new. It's about noticing — what your body actually feels like when you stop. That's it. That's the whole practice.
Just This Moment
Before you step into the bath, pause for one minute. This breath pattern gently signals safety to your nervous system — moving it from alert mode into the present.
Extended Exhale Breath
Do this before you get in.
Sit or stand beside the bath. Feet flat on the floor. Breathe in slowly through your nose for 4 counts. Hold gently for 2. Breathe out slowly through your mouth for 6.
Repeat 3 times. Then get in.
The longer exhale activates your parasympathetic nervous system — your body's natural rest response. You're not forcing calm. You're creating the conditions for it to arrive.
Return to this, daily.
Print this out and place it somewhere you'll see it — beside your bed, on the bathroom mirror, wherever feels right. Read it when the pace picks up.
Just This Moment.
Not the next thing. Not the last thing.
Just this.
Set the mood.
Press play before you get in. This week's playlist has two options depending on how you feel — choose what calls to you.
Spotify Playlist · Week One
Return to your breath
8 hours Theta waves · Calming instrumental covers
Two options, one playlist. If you want to go deep — choose the Theta waves track. Theta waves are slow brainwave frequencies (4–8 Hz) associated with deep relaxation, light sleep and the meditative state just between waking and dreaming. They naturally slow the mind, reduce mental chatter and support the body in settling. Perfect for the bath when you want to go somewhere quiet.
If you'd prefer something gentler and more familiar — the calming instrumental covers offer the same peaceful atmosphere with a warmer, more musical feel. Neither is right or wrong. Choose what your nervous system is asking for today.
After the soak.
You don't need to answer all of these. Pick one that catches you. Even two sentences counts. This is where the noticing starts to land.
- 1. What does my body actually feel like right now — not what I think it should feel like, but what it actually does?
- 2. Where was I holding tension I hadn't noticed before I got in the bath?
- 3. When did I last take a full, slow breath without thinking about it?
- 4. What would it feel like to move through tomorrow 10% slower?
- 5. What is one thing I can put down this week — even just for an hour?
Small anchors. Big shifts.
These two practices take seconds. Set them up now so they're waiting for you each day this week.
Pre-bed practice
10 minutes before sleep
Set an alarm for 10 minutes before bed. Get comfortable — lying down or sitting. Close your eyes. Just breathe. Notice what comes up. Don't chase it. Don't push it away.
If things feel loud or unsettled, that's normal. It means something is beginning to shift.
Daily alarm
"Am I breathing?"
Set an alarm for mid-morning or mid-afternoon. Label it: Am I breathing?
When it goes off — pause for one breath. Slow inhale. Slow exhale. That's it.
Not performing. Not achieving. Just breathing.
A gentle heads-up. When we start to slow down, the mind often gets louder before it gets quieter. Thoughts surface. The to-do list suddenly feels urgent. That's not a sign something is wrong — it's a sign something is shifting. Keep breathing. Let it pass through.
We are not here to fix anything.
We are just here to notice.
— Amee x
Week 2 arrives in your inbox next week.
Whenever you feel you need a little extra support — I'm here.
