Welcome.
I'm Jocelyn.
This is a moment of breathing for when you are feeling anxious.
The first thing you can do when you're feeling anxious is to bring your attention and awareness into your body.
Start to feel the shape of your body.
If you can sense the places in your body where there's space,
Like between the fingers,
Under your arms,
And if you can start to sense the temperature of your skin.
Can you feel if your skin is cool or warm?
Just taking a moment wherever you are to sense the temperature of your skin and it may change from place to place in your body.
And you might even take your eyes around the space that you're in and notice what colors are around you in your space.
Might you pick out three things that are blue?
Just keeping your head where it is and letting your eyes roam,
Looking for three things that are blue.
Can you find three things that are circular or cylindrical?
Just getting to a point of presence in your body in this space.
And when you're ready,
Closing down your eyes,
Gently,
And opening up your inner ears.
Just notice the sounds in your space,
The vibrations of sound from this recording.
How many layers of sound can you listen to with your inner ears?
Maybe you can even hear your own heartbeat,
The pulse of your blood,
The life force within you.
And then bringing your attention and awareness to your nostrils.
Can you follow the air as it enters through your nostrils into your body?
Can you trace the path with your awareness?
Can you feel the temperature of air as it comes in and out of your nose?
Every time you're inhaling,
Inhaling from a sea of air that's all around you,
With possibilities,
Knowledge,
And wisdom from the very beginning.
And can you just take your awareness to your body,
And when you inhale and exhale,
Can you feel which parts of your body move and dance with each inhale and exhale?
Without trying to deepen your breath at this point,
Just noticing,
Just becoming aware.
Maybe you notice that your back,
The back of your heart,
Dances a bit with each inhale.
Or maybe you notice that your belly grows and expands with each inhale.
You are breathing exactly how you need to breathe right now.
And take a moment to put your hand over your heart.
It can be both hands,
Your left hand,
Your right hand.
Just connecting with your heart space.
And you might say silently to yourself,
I am safe.
We'll do this three times on the arc of a breath.
Inhaling.
And silently to yourself on the exhale,
I am safe.
Two more times.
Inhaling.
Exhaling silently to yourself,
I am safe.
And one more time.
Inhaling.
And on the exhale,
I am safe.
And releasing your hands from your heart,
I am going to walk you through one round of physiological sighs.
A physiological sigh is a very simple breath.
It's two gentle sips in through the nose.
Opening your mouth and sighing it out.
That's it.
So we'll do this nine times for one cycle.
We're going to inhale two gentle sips in through the nose.
Opening your mouth and sighing out.
Two gentle sips in.
Opening your mouth.
Sighing it out.
And you can let that go.
Just allowing your breath to be your natural breath.
Just witnessing the air coming in and out.
And when you're ready,
You can open your eyes.
Let your eyes wander your space again.
What colors and shapes do you see?
Take your eyes down to your hands and notice the lines on the palm of each hand.
You are here.
You are safe.
Thank you for joining me in this quick venture into the physiological sigh.
A little bit of mindfulness and balancing of the nervous system.
I'm Jocelyn.
Namaste.
You
