Welcome.
This is an invitation to be here now.
We're going to do a little bit of breathing and a little bit of listening.
Wherever you are and whatever you're doing,
Just stop,
Pause and notice.
Notice where you are.
Think about what you were doing for a moment and now let's take a nice deep breath in through the nose and then gently breathe out like you're blowing out a candle through your mouth and taking another nice deep breath in slowly and gently exhaling.
I want you to connect to the sounds around you.
What can you hear?
Then extending your awareness slightly further out from you,
More into the distance.
What sounds can you notice there?
Just observe and listen.
Now take another nice deep breath in through your nose,
Breathing in,
Feel your body,
Feel your chest rising and then slowly breathe out and now let's take another long slow and gentle inhale and then pause and gently breathe out again through your mouth,
Bringing your awareness back to your body,
Back to where you are,
Back to here and now.
