Hello and welcome.
Thank you for joining me today for some gentle,
Easy,
Nourishing breathing.
This can be done wherever you are.
It could be sitting down,
It could be lying,
It could be outside,
It could be in your bed.
Before we start,
Just take a moment to settle your body in whatever is the most comfortable position you can find.
So maybe finding some cushions or blankets.
Sinking your head into a pillow.
Finding yourself some back support.
Grounding your feet.
Settling your lower back.
Just take those few moments to help yourself be as comfortable and settled as you can.
So you'll be able to lie still and relaxed.
So if you feel comfortable,
You could gently close your eyes.
Or if you'd prefer,
Find somewhere in front of you that you can hold your gaze without distractions.
And we'll just gently bring our attention onto our breath.
So noticing the breath coming in and coming out.
And as that breath comes in and out,
Are you breathing through your nose?
And if at all possible,
Breathe through your nose.
And as we bring our attention onto that breath,
And as we take a moment to ourselves,
Just noticing how our body responds.
Do we feel the body relaxing?
Letting go?
Softening?
Slowing?
Settling?
And just taking your time to breathe.
And giving ourselves permission to concentrate on ourselves.
On our body.
On our breath.
And just simply breathing.
And breathing does not need to be complicated.
And often less is more.
Again,
Paying attention to any changes in that breath.
Any sensations in the body.
And just gently allowing ourselves to notice.
And if we're comfortable just breathing,
Then you're very welcome to keep breathing.
Don't complicate it.
Don't change it.
Just stay as you are.
And if you feel like your breath has settled,
Then you'd like to notice your exhale.
So paying attention to our inhale,
And then noticing our exhale.
And then very,
Very gently,
Just starting to extend that exhale.
So it doesn't need to be a lot.
It could be a fraction of a second.
And just allowing that exhale to be a tiny,
Tiny bit longer.
And giving ourselves permission to stop at any point.
And return to our natural breath.
And to listen to our bodies.
Does my body like this?
Is doing this making my body feel good?
How do I know that my body likes this?
Noticing what shows up in your body.
Do you notice saliva in your mouth?
Do you notice tummy rumbles?
Do you notice the body feeling warm?
Do you feel warmer hands and feet?
Do you feel like your mind has quieted?
Do you feel other sensations in your body that may be more specific to you that show that your body is liking this?
Checking in with that body.
And if you find that your body isn't enjoying this so much just now,
That's okay.
Allowing the breath to return to observing,
To its natural breath.
And allowing the body to settle.
This may not be for you in this moment.
That's okay.
You're not broken.
And allowing the body to breathe,
To just breathe.
And to continue doing this breathing for as long as you like,
As long as feels comfortable,
As long as your body feels good.
And then just gently maybe taking a slightly deeper breath all the way down into the belly.
Maybe it feels good to stretch while you do that.
Maybe you feel yourself yawning.
Maybe you feel your hands and feet,
Your fingers and toes,
Starting to move a little.
And just allowing the body to gently reawaken in whatever way feels good to you,
Whether that involves movement or not.
Thank you so much for breathing with me today.
Take care.
