Hello and welcome.
If you're listening to this you may be feeling tired,
Heavy or simply worn down by the day.
This practice is here as a gentle reset.
It's here to help you settle your system without asking for energy you do not have.
So when you feel ready find a position that feels kind.
Lying down is perfect,
Sitting is perfect.
Feel free to support yourself in any way that makes this feel easier.
Maybe a cushion under your knees,
A blanket behind you or something soft beneath your head.
Comfort always comes first.
And take a moment to arrive.
Allow your weight to settle into your supports.
Let your breath be natural.
We'll begin by noticing the simple movement of your breath.
No adjustment yet,
Just connecting to the steady rhythm that's already there.
If it's comfortable to breathe through your nose today,
Feel free to try this.
If not,
Continue in whatever way is comfortable for you.
When you feel ready,
Encourage your exhale to soften.
You're not forcing it,
You're simply allowing the breath to leave the body a little more slowly.
Inhaling gently in your own time,
Exhaling softly and steadily.
Allow each exhale to ease you downwards,
Allowing your body to follow you deeper.
Staying with this for a few more breaths,
Softly inhaling,
Longer quieter exhaling.
If you feel a small shift,
Even a hint of settling,
Let that be enough.
Now,
If you wish,
You can try adding a tiny movement.
If that's not right for you today,
Feel free to visualise the movement instead.
So if you're lying down,
Please bend your knees.
If you're sitting,
Rest your hands lightly on your thighs.
On your next exhale,
Let one knee draw slightly towards you if you're lying or if you're seated,
Allow your spine to soften and round.
On the inhale,
Return to your start position.
Repeat this twice more on that side.
If you're lying,
Change sides when you've completed and repeat the movement three more times on this second side.
If you're seated,
Repeat the rounding movement three more times as well.
Whenever you've completed,
Simply return to a relaxed starting position.
These micro movements are enough to give your system a sense of rhythm without loading your energy.
Take a moment to return to stillness.
Allow your breath to settle once more.
For the next three breaths,
Imagine the exhale moving downwards and upwards.
As if it's travelling down through the ribs,
The belly,
The pelvis,
The legs.
Bringing with it a quiet sense of grounding.
And then allow the breath to return to its natural rhythm.
Allow your body to rest.
Let the support beneath you do some of the work.
If you like,
You can finish the practice with a simple body scan.
Nothing detailed,
Just noticing the broad areas of your body and letting them soften.
We'll begin with the feet.
The legs.
Chest.
Shoulders.
Jaw.
And take your time here.
There's no need to change anything.
Just a sense of gently releasing into the shape you're in.
Staying here for a few more breaths.
Soft inhale.
Slow exhale.
Letting your body settle as much as it wants to today.
Now take one last slow breath.
Inhaling softly.
Exhaling slowly.
If you found this gentle low energy practice supportive,
You might like to explore it more deeply.
In my profile,
You'll find a full course called Gentle Yoga for Fatigue,
Which contains short accessible practices for fatigue and burnout,
Each designed to help you find steadiness without pushing your energy.
It's there whenever you need it.
Thank you for choosing Something Kind today.
Whenever you feel ready,
You can slowly open your eyes and return to your day.
