Welcome.
You are here in this moment.
And in this moment,
There is space to soften.
There is no need to force anything.
Simply allow yourself to arrive as you are.
Begin by finding yourself a comfortable position.
You may wish to lie yourself down.
Maybe sitting is more comfortable.
Or if you're feeling very activated,
You may even wish to stand.
Whatever feels right to you.
And you're welcome to change position at any point if you need to.
Let's take a breath and feel the support beneath you.
Reminding you that you are held.
You are safe.
Anything that is showing up for you right now is valid.
Let's begin by bringing awareness to your breath.
We're not trying to change anything here.
We're just noticing.
Maybe it feels shallow or fast or stuck in your chest.
That's okay.
It may feel uncomfortable.
That's okay.
Our breath is our life force.
And by sitting with that breath,
We are anchoring ourselves in this present moment.
Taking a breath.
Breathing in through the nose if you're able and out through the nose if you can't.
If you find that challenging,
Allow yourself to breathe in through the nose and out through the mouth as if you're blowing through a straw.
We're not trying to control our breath.
Just be aware of it.
Maybe you find that by doing a few straw breaths,
In through the nose,
Out through the mouth,
That you're able to transition to in through the nose and out through the nose.
But only as is comfortable.
Remembering that anything that shows up for you in this moment is absolutely valid.
This is your experience.
There's no blame.
If you notice anything like frustration coming up,
Just acknowledging that,
Noticing it.
So if it's comfortable,
We're going to bring in a tiny pause between each breath.
If this ever makes you feel less comfortable,
Then reduce it or take a step back.
So taking our inhale and our exhale as they are.
And as we finish exhaling,
Taking a one second pause before breathing back in through your nose.
And then allowing yourself a few breaths before doing this again.
Our inhale and our exhale as they come,
Followed by a one second pause at the bottom of your exhale.
Then breathing back in through your nose.
And continuing this pattern for as long as it helps.
Allowing yourself to feel like you're taking some control.
You're focused on your breath.
Those little pauses giving you that tiny bit of space.
Each breath,
Each pause being a quiet invitation back to steadiness,
Back to yourself.
And if this pattern with the little pause is helping,
Feel free to continue it.
If your thoughts or your breath feel restless or overwhelming,
We're going to shift attention to your body.
Returning to those points of contact.
Your feet against the floor,
Your back against the surface behind you.
Feeling these points of contact and letting them remind you that you are here in this moment.
You are supported and you are grounded.
Imagine warmth gathering in your palms.
Maybe it's slightly tingly or simply an awareness.
And if it's comfortable,
You could place your hands on your belly or on your heart.
Or on another part of your body that feels comfortable.
Offering yourself reassurance.
Feeling that touch.
You are safe.
You are safe.
You are allowed to slow down.
You are safe in this moment.
If it helps to gently squee your hands,
To reaffirm that you are safe.
And if you find that your mind is noisy,
Imagine those thoughts as leaves floating down a stream.
You don't have to hold onto them.
If they're not serving you in this moment,
Can you let them go?
And start to watch them drift past.
If you feel intensity of emotions or sensations in the body,
You could say to yourself,
This will pass.
I am capable of moving through this.
I am allowed to feel,
And I am allowed to soften.
With each breath,
You can imagine tension dissolving,
Like mist clearing from a morning sky.
Maybe you feel the body gently softening,
Just a little.
And if you find that it's still helping,
The pattern with the pauses,
Inhale,
Exhale,
Tiny pause,
Breathe in through the nose.
If you feel like the body has softened,
You could let go of this pattern.
It's your choice.
It's there if you need it.
Noticing those breaths,
Taking that breath in and out,
And knowing that you have taken a small but very powerful step back to yourself,
Back to regulation,
This calm which doesn't always feel within reach,
But knowing that you have the tools to return to it.
You are never alone.
Whenever you need,
You can return to this practice,
And return to your breath,
Trusting that the breath will carry you back to that steady ground.
