Session 5 – Cooling the System: HALT and Nervous-System Reset

Sink into slow ambient tones and let shoulders drop as we guide you through the Milton-Erickson–style “Cooling the System” meditation. The script uses a simple flame-turning metaphor to embody Session 5’s lesson: stress heats the nervous system degree by degree until we boil over—unless we pause and HALT. In DV Brain Change, HALT stands for Hungry, Anxious, Lonely, Tired—four internal states that sharply raise the odds of anger and aggression .

During the meditation you’ll scan your body for each HALT signal and reframe meeting those needs as wisdom, not weakness. Every slow inhale is “a hand turning down the knob,” activating the parasympathetic response and softening muscles, thoughts, and fight-ready chemistry. This practice dovetails with the curriculum’s later stress-management module, teaching that self-care is a frontline violence-prevention skill Second Edition Brain Ch…Second Edition Brain Ch…. By the closing silence you’ll hold a kinder truth: needing rest and care is simply human—and each breath makes you a calmer one.

Key take-aways

• HALT check-ins expose silent triggers before they escalate.
• Breath-led relaxation down-regulates the fight/flight system.
• Addressing basic needs is strength, not weakness.
• Repeating the HALT pause builds a sustainable path to self-regulation and violence prevention.

Guided Meditation – “Cooling the System”

Close your eyes.
Or just let them get heavy.
Let your shoulders… drop.

It’s been a week. Maybe a hard one.
You’ve carried things. Things no one sees.
Maybe you’ve told yourself… this is just life.But your body knows.
Your brain knows.It’s been heating up inside you,
degree by degree,
like water in a pot.But now…
you’re turning down the flame.You don’t have to boil over.
You don’t have to power through.
You can pause.
You can HALT.Hungry… Angry… Lonely… Tired.Scan yourself.
Where are you on that list?
What needs attention?What if attending to those needs isn’t weakness…
but wisdom?Each slow breath you take
is like a hand turning down the knob.Inhale.
Exhale.The nervous system responds.
Muscles soften.
Thoughts lose their edge.
The fight steps back.You are still.And in that stillness,
you remember something important:You are not weak for needing rest.
You are not weak for needing care.You are simply… human.And with each breath,
you become a calmer one.”