The scripts

Seven reel scripts, final for sign-off

Personal reels for Instagram, 1080 by 1920, silent first, between 25 and 30 seconds, each one loops. Finalised 2026-08-22 in the site voice. Contemplative education, not therapy, not medical advice. No em dashes anywhere.

How to read these: each line is a caption card with the second it appears (0:00 is the first frame, the still that stops the scroll). Sentence case lines are the ground: the hook, the one plain science line, the close. Lowercase lines are the inner voice, the guided prompts. A line marked (science) sits low and quiet under the main line and stays for at least four seconds. A line marked (count) is the counter inside the circle, one numeral lighting per second. A line marked (name) is an attribution, small, under a quote. Every reel returns to its first frame, so the last second and a half is a breath before the hook arrives again.

The look, in one line: the hour before dawn, a circle of moonlight in the centre with your site's own moving thing inside it, a small gold crescent on top that glows for each new line, two thin ribbons falling from its horns, and one quiet console bar down the left, patched in three pastels, that names the frame and the lens.

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1. Marine Snow

Somatic · Neuroception (Practice)

28 seconds, loops

• 0:00 · Find the tightest place in you.
• 0:03 · watch it. ten seconds. change nothing.
• 0:05.5 · 1 2 3 4 5 (count)
• 0:10.5 · 6 7 8 9 10 (count)
• 0:15.5 · what changed without your help?
• 0:18.5 · Beneath awareness the body reads for safety. It revises that reading moment by moment. (science)
• 0:22.5 · no feeling lasts. not even this one.
• 0:24.5 · What once felt final becomes fluid.

Visual: the sea stars from your SWIM page, pale points sinking like marine snow inside the circle. During the count a pair of stars joins by a faint line, pulses, and lets go; then another pair. The snow never stops, so the loop is invisible.

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2. Two Nervous Systems

Interdependence · Connection (Practice)

26 seconds, loops

• 0:00 · Whose presence lowers your shoulders?
• 0:03 · picture them beside you now.
• 0:06.5 · let the out-breath grow longer than the in-breath.
• 0:10.5 · notice what the body does with company.
• 0:14 · A nervous system tends to settle beside someone calm. Regulation is shared before it is owned. (science)
• 0:18.5 · Safety is not the absence of threat.
• 0:21.5 · It is the presence of connection.
• 0:21.5 · Stephen Porges (name)

Visual: the sea stars again, but with no lines at all to begin with. One star brightens, a second drifts toward it on the long out-breath, and when they come close enough a single line joins them. Neighbours link in and a small constellation steadies under the Porges line, then the lines thin and the stars drift on.

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3. Ten Seconds at Dusk

Wisdom · Ethics (Application)

30 seconds, loops

• 0:00 · Ten seconds. Nothing else.
• 0:03 · something mattered today. hold it.
• 0:07 · for what flourished: may the good extend outward.
• 0:13 · for what was hard: may the lessons be kept.
• 0:19 · Simone Weil called attention the rarest and purest form of generosity. (science)
• 0:24 · Nobody sees this. It is still a gift. (placeholder: choose from the ten options below)
• 0:27 · then rest.

Visual: the small bright whirlpool from the SWIM bridge. It tightens on "hold it", then disperses outward through the two dedication lines, slowing, widening and thinning until the water is almost still under the Weil line. On "then rest" the drops gather back to the centre, ready to begin again.

The ten options for 0:24 (one line, before "then rest.")

• 1. Nobody sees this. It is still a gift. (Weil-adjacent; the placeholder above)
• 2. What is given away is kept.
• 3. breathe out what worked, and the seeds that were sown. (the manual's Dedication, its tonglen form)
• 4. A return, not a promise of perfection. (the manual's vow and dedication)
• 5. Let it spread, like rings on dark water.
• 6. The good was never only yours.
• 7. The day breathed in. The day breathed out. (the manual's tether line)
• 8. Let the day go out the way light does.
• 9. Whatever was lit today, pass it on.
• 10. Not longer. More often.

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4. The Sky That Holds It

Metacognition · Mindfulness (Practice)

25 seconds, loops

• 0:00 · You are inside a thought right now.
• 0:03 · step back, just enough to see it.
• 0:06 · say it: I am having the thought that…
• 0:09.5 · a visitor, passing through.
• 0:12 · Seeing a thought as a thought is called decentring. It can lower reactivity. (science)
• 0:14.5 · thoughts are not facts.
• 0:17.5 · you are not the cloud.
• 0:20 · you are the sky that holds it.

Visual: the sea stars, with one small cluster near the centre joined by faint lines. The lines loosen on "step back", the cluster sinks like marine snow on "say it", its lines fade, new clusters form elsewhere and dissolve, and the field widens on the last two lines until the dark is large and the stars are small and many. A new cluster gathers as the hook returns.

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5. Welcome Them Gently

Metacognition · Multiplicity (Application)

30 seconds, loops

• 0:00 · A part of you is loud today.
• 0:03 · the one who wants to get this right. the inner child.
• 0:06 · the skeptic. the good meditator.
• 0:08.5 · welcome them gently.
• 0:11 · draw the loudest one close.
• 0:13.5 · thank it. it is trying to help.
• 0:16 · say: a part of me feels this.
• 0:18.5 · Saying a part of me, rather than I, makes a little room around the feeling. (science)
• 0:21 · ask if it might soften back.
• 0:23.5 · not pushed away. back among the others.
• 0:26 · A plural mind need not be a divided mind.

Visual: the creative constellation from your home page, with four of the stars wearing the names of the parts. One star pulses; the named ones glint in turn; the loud one is drawn to the centre along its own lit lines, then eased back out to its place among the others without ever being pushed off the sky.

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6. A Word Before a Reason

Somatic · Agency (View)

26 seconds, loops

• 0:00 · Find the loudest sensation. No story yet.
• 0:03 · a texture…
• 0:06.5 · a temperature…
• 0:10 · a place in the body…
• 0:13.5 · that is enough. the why can wait.
• 0:17 · A plain word for a feeling engages the thinking brain and can quieten the alarm beneath it. (science)
• 0:21.5 · a word before a reason.

Visual: the wellspring, seen from the side through glass, at rest inside the circle with letters drifting like plankton. Each of the three words lands like a stone: one drop, one travelling ring with a small glint on its front; the three rings cross, then thin and fade, and the surface returns to rest for the loop.

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7. Everyday Awe

Wisdom · Philosophy (View)

28 seconds, loops. One 4-7-8 breath: in for four, hold for seven, out for eight.

• 0:00 · Something beautiful happened this week.
• 0:02.5 · find it. it can be small.
• 0:05 · breathe in… and recall it
• 0:05 · 1 2 3 4 (count)
• 0:09 · hold… savour it in your body
• 0:09 · 1 2 3 4 5 6 7 (count)
• 0:12 · Dacher Keltner finds awe in small everyday things: a vastness that asks the mind to stretch. (science)
• 0:16 · breathe out… what did it open?
• 0:16 · 1 2 3 4 5 6 7 8 (count)
• 0:24 · hold the intention to carry this view forwards.

Visual: the breathing mandala from your Wonder door. It opens on the in-breath, holds through the seven, and on the out-breath a new ring of petals is born one burst per count while the view pulls back so the flower stays the same size inside the circle. Then it rests, and the loop reads as the next breath.

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Notes for sign-off

• Marine Snow, Two Nervous Systems, The Sky That Holds It, Welcome Them Gently and A Word Before a Reason are your confirmed drafts, polished: hooks in sentence case and seven words or fewer, guided lines in the lowercase inner voice, the science line once per reel in plain sentence case, nothing changing faster than two and a half seconds, and each reel given a breath of empty air before it loops.
• Two Nervous Systems keeps the Porges line, split in two so it reads slowly, with his name small beneath the second half.
• Ten Seconds at Dusk no longer carries "And the fruition of practice is effortlessness." The slot at 0:24 holds option 1 as a placeholder; pick any of the ten, or send another.
• Welcome Them Gently names the four parts exactly as your site does: the one who wants to get this right, the inner child, the skeptic, the good meditator. "welcome them gently" is now spoken in the reel as well as being its title.
• A Word Before a Reason says "the thinking brain" rather than "prefrontal cortex". One change you may want to reverse: the science line now arrives after the three words, not before them, so the body comes before the meaning. If you would rather it explain the ask first, move it back to 0:03 and the words start at 0:08.
• Everyday Awe is one real 4-7-8 breath with your mandala prompts, nineteen seconds of breathing inside a 28 second reel. The Rick Hanson savouring line has been replaced by the Keltner line so the reel carries one piece of science, not two; "savour it in your body" stays as the practice.
• Voice pass, 2026-08-22: four science lines were softened so none states a finding as a flat fact. Two Nervous Systems now says "tends to settle" rather than "settles faster"; The Sky That Holds It says decentring "can lower" reactivity; Welcome Them Gently says the part-language "makes a little room around the feeling" rather than claiming it regulates emotion under stress; A Word Before a Reason says a plain word "can quieten" the alarm. The strongest modal stays "might" or "can". Nothing else changed.
• Read-aloud test: every line here was read slowly, as one therapist to another. If any makes you wince, say which and it will be rewritten.

Seven more reel scripts, batch two

Personal reels for Instagram, 1080 by 1920, silent first, hook in the first second. Written 2026-08-22 in the site voice. Contemplative education, not therapy, not medical advice. No em dashes anywhere.

How to read these: each line is a caption card with the second it appears. Lowercase lines are the inner voice (parts, prompts, the breath). Sentence case lines are the ground (the one plain science line and the close). A line marked (small) sits low and quiet. A line marked (count) is the breath counter.

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1. The Parts Meeting

Metacognition · Multiplicity (Application)

30 seconds, loops

• 0:00 · parts meeting. 6:40am.
• 0:02 · the planner is here. early.
• 0:05 · the critic is here. it has notes on the planner.
• 0:08 · the one who wants to get this right has read the agenda twice.
• 0:11 · the good meditator is sitting very still, where everyone can see.
• 0:14 · the inner child is under the table.
• 0:16 · someone brought snacks. nobody knows who.
• 0:19 · and you. the one counting who arrived.
• 0:21 · every part came to help. even the snacks.
• 0:24 · Saying a part of me, rather than I, gives the mind a step back. It often settles faster from there. (science)
• 0:27 · A plural mind need not be a divided mind.
• 0:29 · same time tomorrow. (small)

Visual: the creative constellation from the home page. Each part is a star that drifts in and is named; the critic is drawn to the centre along its own link line, and on "and you" it is drawn back out among the others while the quiet centre star brightens.

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2. You Are Now Aware

Metacognition · Mindfulness (Practice)

25 seconds, loops

• 0:00 · you are now aware of your breathing.
• 0:03 · it was going fine without you.
• 0:05 · now of your feet. still there.
• 0:08 · now of reading this.
• 0:10 · now of the part that wants to stop reading.
• 0:13 · it can stay. we are nearly done.
• 0:15 · watching what does not need you to watch it. that is the whole practice.
• 0:19 · Psychologists call it decentring: seeing a thought as a thought. Monitoring is not modifying. (science)
• 0:22 · set it down. it breathes itself.

Visual: the sea stars from the SWIM page, sinking like marine snow. Each noticing draws a small constellation of lines where the noticed thing is, and the lines you look at shy away; at the science line the gaze lifts and every line relaxes.

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3. Open the Doors

Wisdom · Philosophy (View), with a Fruition note

24 seconds, loops

• 0:00 · the door was never locked.
• 0:02 · If the doors of perception were cleansed / every thing would appear to man as it is, infinite.
• 0:04 · William Blake, c. 1790 (small)
• 0:07 · Huxley took the title. The doors are still here.
• 0:10 · wiser but less cocksure, happier but less self-satisfied
• 0:11 · Aldous Huxley, 1954 (small)
• 0:13 · Meditation research separates states, which pass, from traits, which practice can lay down. (science)
• 0:16 · Open the doors of perception.
• 0:18 · Walk the path of practice.
• 0:20 · An altered state offers possibility.
• 0:22 · An altered trait is possibility practised.

Visual: one of Wow's doors opens as a door of light and the sunrise valley is what was behind the glass; the gold middle path threads through the doorway toward the sun, and at the end the sun's disc becomes the rim of the next door, which is the first frame.

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4. What Did You Eat This Morning

Interdependence · Interbeing (View)

27 seconds, loops

• 0:00 · What did you eat this morning?
• 0:03 · Carbon cycles through air, water, rock and every living body. Nothing in you is only yours. (science)
• 0:08 · trace it back. the bread…
• 0:10 · the wheat.
• 0:12 · the field.
• 0:14 · the rain.
• 0:16 · the soil.
• 0:18 · the sun.
• 0:21 · and the ring closes in you.
• 0:23 · we are nature, remembering itself.

Visual: the molecule game. Six atoms, one per thing you trace, bond into a benzene ring; on "the sun" the ring closes and glows, then dissolves back into the drift, and six other atoms begin to gather elsewhere as the loop returns to the question.

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5. Give and Receive

Wisdom · Ethics (Application)

28 seconds, loops

• 0:00 · breathe in what is heavy.
• 0:03 · yours, or someone else's.
• 0:05 · in… all the way in.
• 0:09 · breathe out what is needed.
• 0:12 · ease. warmth. room.
• 0:15 · Tonglen is Tibetan for giving and receiving. It turns the heart toward what hurts, not away from it. (science)
• 0:19 · once more. in… the heavy.
• 0:22 · out… the light.
• 0:25 · give and receive. it is one breath.

Visual: the ocean vortex with its fourteen italic words. On each in-breath the gyre tightens and a heavy word (grief, longing) is drawn down to the centre; on each out-breath the water stills, the surface lines return and a light word (tenderness, wonder) resurfaces at the rim.

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6. The Long Exhale

Somatic · Neuroception (Practice)

25 seconds, loops

• 0:00 · breathe out longer than you planned.
• 0:03 · in, through the nose…
• 0:04 · a second small sip…
• 0:06 · out… slowly… keep going…
• 0:07 · out… 1 (count)
• 0:09 · 2 (count)
• 0:10 · 3 (count)
• 0:11 · 4 (count)
• 0:13 · 5 (count)
• 0:14 · 6 (count)
• 0:16 · if a sigh or a yawn wants to happen, let it.
• 0:19 · A long exhale lifts the calming branch of the nervous system. It can tell the body the danger has passed. (science)
• 0:22 · the sigh returning home.

Visual: the tight whirlpool from the SWIM bridge. It tightens on the in-breath and the second sip, then loosens one step with every count of the exhale until the drops drift wide and faint; on the loop it gathers again for the next breath.

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7. Out of Our Depth

Metacognition · Mindfulness (Practice)

28 seconds, loops

• 0:00 · Which word is pulling you under?
• 0:03 · wonder · grief · longing · awe · surrender · belonging
• 0:07 · find yours. let it circle.
• 0:10 · watch the pull. do not follow it.
• 0:14 · Attention works like a zoom lens inside a wider awareness. One can narrow while the other stays open. (science)
• 0:18 · attention can see a current without swimming in it.
• 0:22 · the surface returns.
• 0:25 · We can find ourselves out of our depth. And back.

Visual: the ocean vortex with words. Your word holds its brightness one pass longer than the rest, the gyre tightens as the pull is named, then slows and flattens, the word passes the centre and resurfaces at the rim, and the surface lines return as the water widens back to the first frame.

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Before any of these are built: read each one aloud slowly to another therapist. If either of you winces at a line, that line goes.