So we're just going to take a few minutes,
Just to check in with our breath.
So before we start checking in with our breath,
Let's just relax our body.
So you could be sitting or lying,
Whatever is going to feel most comfortable for you in this moment.
So just take a moment to relax your body.
Is there any tension that you're feeling?
Is there anything that you could do to release that tension a little?
So can you take a little bit of a wriggle or a stretch?
Move your leg a little.
Ground your feet,
Move your hands.
Nod your head a little.
Anything you can do just to relax that little bit more
and to get as comfortable as you can be in this moment.
So just taking a moment to get yourself settled.
Maybe find some pillows or blankets or a stuffed toy.
Anything that's going to make you feel relaxed,
Comfortable,
Safe.
And just allowing the breath to settle.
So depending on your day,
This might be the first time that you've checked in with your breath today.
Maybe you've been dashing around all day and you've not had a moment to stop.
Or maybe it's early in the morning for you and you just want to check in before going about your day.
So let's just really gently bring our awareness onto our breath.
So we're just going to notice.
So curiosity.
What's showing up in my breath today?
And we're going to try not to judge.
We're not going to get stuck in the why.
We're just going to notice what is.
So noticing the breath coming in and out through your nose.
So what does that feel like?
Are you breathing quite fast?
Or are you breathing slower?
Do you feel like you're breathing a lot of air?
Or not so much?
Maybe you can hardly feel your breath through your nose at all.
And what does the temperature of that air feel like?
So does it feel quite warm?
Or is it cooler?
Are you getting that kind of almost biting feeling?
Or maybe it's somewhere in between.
And how freely does it feel like that air is coming in and out through your nose?
So does it feel like it's moving very freely?
Or does your nose feel a little bit stuffy?
And if it's feeling a bit stuffy,
Does it feel more stuffy on one side?
Is one nostril a little bit stuffier than the other?
So again,
We're just noticing.
And then let's gently bring our awareness onto our chest and our diaphragm on our lower ribs.
So you might want to just pop a hand on your upper chest.
And then a hand on your belly and your lower ribs.
So just gently.
And just noticing.
What's moving?
Can I feel my upper chest moving at all?
Can I feel my belly,
My diaphragm,
My lower ribs moving?
So what's moving?
Again,
We're not judging.
We're not trying to work out what we should be doing.
We're just noticing what is.
What is showing up in my body today?
Oh,
That's interesting.
So how much are you breathing?
So your chest or your lower ribs and belly.
Or maybe even a little bit of both.
How much is that moving?
So do I feel like my hand's moving quite a lot?
Am I taking quite big breaths?
Or do I feel like my hand is hardly moving?
And I'm not breathing massive breaths.
My breath feels quite gentle.
So again,
Just noticing.
And you may even find that having that hand on your chest,
You may notice that bringing a feeling of relaxation,
A feeling of safety.
You're OK,
Body.
I got you.
So just bringing your awareness back to your breath.
And has anything changed?
So in the last few minutes,
Has anything changed?
Is it relaxed?
Has it slowed down?
Do I feel calmer?
Or maybe not.
So again,
Just noticing.
Not judging.
Just noticing.
What's showing up in my body today?
How am I breathing today?
In this moment,
How am I breathing?
So let's just take another couple of breaths.
So whatever speed those breaths are,
Whatever it is that's showing up in your body today,
Just take those last couple of breaths.
And then when you've taken those breaths,
Just gently allow yourself to take a stretch or a wriggle,
Maybe a yawn.
If you've had your eyes closed,
You may wish to give your eyes a gentle sort of rub or massage.
And then gently open your eyes.
And then gently bring yourself back to the room
and allow yourself to go on with your day.
Thank you so much for breathing with me today.
