Find a comfortable position,
Either seated or lying down.
Allow your arms and your hands to rest gently.
Let your eyes soften.
Take a breath in.
And exhale.
Let the body settle.
And take a moment here to notice your body.
Noticing where your body touches the ground.
And noticing how you feel in the body.
Where any tension might be hiding.
Breathe in.
And as you exhale,
Let any tension release.
Let it release away with the breath.
And here bring your focus to your breath without changing it in any way.
Just noticing the natural rhythm.
The inhale.
The exhale.
The rise and fall of the chest and the belly.
And with every breath out,
Let go of any stress,
Tension.
Any thoughts that don't serve you right now.
Let go of any heaviness as you allow yourself to fully arrive in this moment.
We're going to begin a slow countdown with the breath.
Every inhale and exhale will be counted.
Which will give your mind a gentle focus.
Let your mind and your body follow the rhythm.
And allow the breath to calm and centre you.
Breathe in for ten.
Breathe out,
Ten.
Inhale,
Nine.
And exhale,
Nine.
Eight.
Inhale.
Exhale.
Seven.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Four.
Inhale.
Exhale.
Three.
Inhale.
Exhale.
Two.
Inhale.
Inhale.
Exhale.
Repeat again at your own pace.
Letting your breath flow smoothly and steadily.
And if you lose your place,
Start again from ten.
Go ahead.
With each breath,
Feel a sense of calm spreading through your body.
Relaxing your shoulders,
Softening your jaw.
Letting your stomach rise and fall.
Allow your mind to rest in the rhythm of the breath.
With every breath in,
Invite calm,
Peace and clarity.
And every exhale,
Release tension,
Worry,
Fatigue.
Your body knows how to breathe.
You're simply guiding it to help focus the mind.
And when you feel ready,
Let your breath return to its more natural rhythm.
And notice how your body feels after taking just five minutes to slow down and breathe.
I hope you feel lighter,
More relaxed and present.
Take a moment to soak in this stillness and carry the calm with you as you slowly open your eyes.
Take a little stretch and return to your day.
Thank you for joining me.
I wish you a beautiful day ahead.
Namaste.
