Welcome.
This is a gentle nervous system reset.
Designed.
Especially.
For seniors.
Or for anyone who prefers a slower,
More supportive This practice is here.
To help you relax your body ease your breath and create a sense of calm and steadiness.
There is no right or wrong way to do this.
And you are welcome.
To sit.
Or lie down.
In whatever position.
Feels most comfortable for your body today.
During this practice.
And you are always encouraged.
To move at your own pace.
And me.
Any adjustments.
As you need You can pause or stop.
At any time.
We'll be using simple breath awareness.
And gentle.
Relaxation during this practice.
So let's begin.
Go ahead and find your comfortable position.
Whether you're.
.
.
Sitting or lying down.
Choose the position.
That feels best.
For your body today.
If it feels comfortable for you.
Gently close your eyes.
But if that doesn't feel safe,
Or comfortable.
Go ahead.
Just leave them open.
So let's continue by taking a slow breath in.
Through your nose.
And softly exhale through your nose again a slow gentle inhale.
And a long,
Easy exhale.
There is no need to force your breath.
Just allow it.
To move naturally Bring your awareness to the places.
Where your body is being supported.
If you're seated,
Bring your awareness to the chair.
If you're lying down.
Bring your awareness to the bed.
Or to the floor beneath you.
Allow yourself to feel supported.
Now gently bring your attention to your breath.
The rhyme in the fall.
And if it feels comfortable.
Allow your exhale to become just slightly longer than your inhale.
This signals the body that it is safe.
To relax.
And as you exhale,
Let your shoulders soften.
Relax your jaw.
Allow your face.
To soften.
Take a few slow breaths.
There is nothing you need to do.
Just around.
Your nervous system is allowed to slow down.
Now take one more gentle breath in.
And slowly exhale.
Begin to bring your awareness back to the room Gently wiggle your fingers and your toes.
And when you feel ready.
If your eyes were closed.
Softly open them.
And slowly look around.
Take your time coming back.
There is absolutely no need to rush.
Notice any small sense of ease or softness in your body.
And now,
I thank you for allowing yourself this moment.
Of rest.
And you are always welcome.
To return to this practice.
When ever.
Your body needs calm and support.
And I invite you to explore more gentle practices.
Here on Insight Timer,
Whenever you are ready.
Thank you.
