Hello and welcome.
My name is Inge and this session is part of the recovery solution.
In this session we'll use a simple breathing practice to help the body settle.
You can sit or lay down comfortably for this practice.
Now notice if there is any part of you that is still trying or holding tension.
Just feel that in your body and let that part know it's okay to feel this way.
See if we can soften the way we engage with this moment and ask that part if it is willing to step aside for a moment so we can allow the body to relax at its own pace.
See if you can notice your heartbeat somewhere in your body.
And if you can't feel that,
Place two fingers gently in your upper neck,
Below the chin,
Right next to your throat.
Feel the pulse and when you feel a steady beat,
We'll inhale through the nose for six beats and pause gently for four beats.
And exhale through the mouth for six beats.
In for six,
Pause for four,
Out for six.
If that feels too long and you're gasping for air,
Shorten it to a comfortable level.
For example,
Four beats in,
Two hold,
And four beats out.
Always follow your body,
Let it lead the way.
In through the nose,
Hold it for four,
And exhale slowly for six.
Expanding your belly on the inhale,
Releasing into the pause and exhale,
Sighing out through the mouth.
Keep your awareness on the beating of your heart and arise in the fall of your belly,
Air in your nostrils.
Let your breath be gentle,
Nothing forced.
Your body doesn't need to be controlled.
Six beats in,
Gentle pauses,
And six beats out.
You don't need to tell your body how to relax.
Your body knows how to relax.
You can trust your body.
Six beats in,
Four beats pause,
Six beats out.
Allow your shoulders to release gently down the back.
Relax your hand and allow your feet to ease.
It feels like a cloud of sensations.
Your breath,
Gentle waves rolling in of a shoreline.
You are welcome to stay here for as long as you like.
Thank you for practicing today.
I'm looking forward to our next step together.
