Set a timer for 6 minutes. Inhale through the nose, a slow 4 count, exhale a slow 6 count, and write only on the exhale. Keep the pen moving (or fingers typing) with one sentence stem: “Right now, my body is saying ______.” If you get stuck, repeat the stem. When the timer ends, write one final line: “What I need next is ______.” Stop there. Done.
You can continue to write anything you wish on the exhales. Let it out.