Hello there,
Together we are going to let go of stress and return your body to a calm parasympathetic state.
Go ahead and find a comfortable seat,
You can let your hands rest on your lap and close your eyes.
Begin to bring your awareness inward,
Noticing your body,
Noticing your thoughts.
You don't need to push anything away,
But just become aware that they're there.
And now,
Take a deep breath in through your nose,
Filling all the way up,
And then let it go through your mouth,
Relaxing your shoulders and softening your belly.
Taking another breath in,
Slowly,
Gently filling up,
And then exhaling and letting the weight of the day begin to melt away,
Continuing to breathe in,
In this slow and relaxed manner,
Filling up,
And letting go.
In a moment,
We're going to use a powerful technique called the physiological sigh.
It's a natural pattern that your body already uses to release stress.
You might have noticed yourself doing it spontaneously,
Two short inhales through the nose,
Followed by a long,
Slow exhale through the mouth.
The first inhale primes the airways and it's short.
The second inhale fills the lungs completely,
Both done through the nose.
And then the long exhale through your mouth tells your nervous system that you're safe now.
It's the fastest way to lower cortisol and release tension.
And then all of those fuzzy,
Warm chemicals of the parasympathetic state come flooding into your system,
The feel-good chemistry of peace and presence.
Let's begin together in 5,
4,
3,
2,
1.
Priming breath,
Full breath in,
And exhale in 7,
6,
5,
4,
3,
2,
1.
And again,
Priming breath in,
Full breath in,
And exhale in for 7,
6,
5,
4.
Letting it all go,
Letting your shoulders drop.
And again,
Taking another priming breath in,
Filling all the way up,
And exhaling for 7,
6,
5,
4.
Noticing any tension,
Letting it release.
And again,
Priming breath in,
Fill all the way up,
And let it go for 7,
6,
5,
4,
3,
2,
1.
Again,
Priming breath in,
Filling all the way up,
And letting go for 7,
6,
5,
4.
We've got two more rounds here.
So again,
Priming breath in,
Filling all the way up,
And letting go for 7,
6,
5,
4,
3,
2.
Final priming breath in,
Filling all the way up,
And letting go for even longer.
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting it all go,
And letting your breath return to its natural rhythm.
Letting the breath breathe itself,
And noticing the fuzzy feelings and chemicals coursing through your body now.
With every exhale,
Your body continues to release cortisol.
And with every inhale,
You're inviting safety,
Warmth,
Presence.
You might feel lighter,
Clearer,
Or more open.
Let that feeling spread through your body.
Let yourself receive this shift.
You've just told your body that it's safe.
This calm is your natural state.
May you take this energy with you into your day and week ahead.
Many blessings,
And namaste.
