Hello,
My name is Didem,
Welcome to this short practice to reset your nervous system.
Now take a seated or lying down position and gently close down your eyes.
Before we begin,
I invite you to cover your eyes with the palms of your hands,
With your fingers resting on your forehead.
If you are seated you may rest the elbows on the surface in front of you,
Otherwise let the elbows rest on the chest.
As we allow the eyes to relax behind closed eyelids,
Begin to notice your breath.
Now let the eye muscles soften and allow the forehead to release any tension that may be lingering there and breathe.
As you pull away from the sense of seeing,
Drop into the act of hearing and sensing.
Start by noticing the flow of air in and out through the nostrils.
Notice sound as it comes and goes.
Now release the hands and bring one hand on heart and one hand on belly,
Keeping the eyes closed.
Feel the sensations on the body parts in contact with your hands.
Now we will take 3 breaths together,
A long inhale and a long exhale through pursed lips.
Inhale,
Exhale,
One last time inhale.
Notice how this breath feels in your body,
Let the breath settle into a natural rhythm.
Release the arms and let them rest gently on your legs or by your sides.
Now imagine yourself standing over yourself looking down at your body which is seated or lying.
See yourself softly breathing,
Relaxed and at ease.
There is nothing you need to do here in this space.
Now bring your gaze to the tips of your toes,
Your feet,
Ankles,
Your lower legs,
Knees,
Upper legs,
Pelvis,
Hips.
Now see your whole lower body resting.
Now come back to your breath and let's take one deep inhale and a long exhale through pursed lips.
Inhale and release.
Now bring your awareness to the belly as it rises and falls with the breath.
Your waist,
Chest,
Neck,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists,
Hands,
Tips of the fingers.
Now see your whole upper body resting,
Relaxed.
Now come back to the breath and let's take one deep inhale and a long exhale through pursed lips.
Inhale and exhale.
Now bring awareness to your jaw,
Your cheeks,
The temples,
Eyes,
Ears,
Forehead,
The crown of the head.
See the whole head resting with closed eyes.
Coming back to the breath,
Let's take one generous inhale and a deep exhale through pursed lips.
Inhale and exhale.
Now imagine the vast blue sky,
The sky,
Ever-present,
Expansive.
Imagine your awareness expand to meet the sky above,
The sky that is boundless,
Motionless in every direction at once,
Despite the weather patterns and clouds that come and go.
Just like your awareness that rests untouched beneath thoughts and emotions that ebb and flow.
Your awareness that is always still,
Just like the sky.
And as you lean into this stillness,
Notice how the power to direct your awareness anywhere you like resides within you.
Now begin to notice the breath again,
Gradually bringing awareness back into your physical body.
Feel the body being breathed.
And now notice the body parts touching the surface beneath you.
Bring your awareness to the feet,
The legs,
Your torso,
Arms,
Hands,
Your head.
Begin to bring movement to the fingers and toes.
Nod your head gently from side to side.
As this practice draws to a close,
Notice its effects on your body and mind,
And perhaps setting an intention of taking away the sense of calm you've cultivated here,
With the knowing that this stillness is always available to you whenever you choose.
Thank you for practicing with me today.
