Hello,
This is Lou.
We're just going to take 10 good breaths together.
This is a mini reset,
Especially for overwhelmed parents.
10 breaths,
That's it.
A small moment just big enough to allow you to feel your feet back on the ground and get yourself back on track.
And it can be done absolutely anywhere.
You might be waiting for the kettle to boil or sat in your car in the park watching your kids.
You might still be with your dysregulated kids keeping an eye on them with your earbuds in.
So wherever you are,
Find a comfortable position.
You can sit or stand and your eyes can be open or closed.
You can count the breaths by naming the number in your head as you breathe in or you can use your fingers to count them off.
And if you get lost,
Just hop back in wherever you thought you were,
That's fine.
The main aim is to make our exhales slow and long because slow out breaths are a clear message to our nervous system that it's safe and that we don't have to be in that fight or flight survival mode.
So let's start.
One,
Breathing in.
And then breathing out for as long as you can.
Feeling into that release,
Your body softening.
Two,
With the next in-breath,
Try holding the air in for a moment at the top of the breath.
As you breathe out,
Imagine all the tension from whatever situation you've just come from melting down into the ground.
Three,
Next breath in.
And then keep going until you've counted ten breaths in your own time at a pace that works for you.
On your next out-breath,
Just let those shoulders drop if they haven't already and your jaw soften.
How fully can you get curious about the detail of your breaths,
The sensation of breathing in and what breathing out really feels like?
Can you get into it as you stand staring into space in the car or at the park,
Wherever you may be?
You're doing great.
Keep going.
And if you get distracted,
No worries,
Just bring your attention back to the breath as soon as you notice.
And now as you breathe,
Check in with your body.
Are you getting any sense of being more settled and calm than before?
And at the end of your ten breaths,
You're going to ask yourself,
What emotions and sensations are there in the body now?
Answer it out loud or in your head.
You can pause the recording if you need to.
And have a think about what would you need to get even just 1% more comfortable and balanced right now.
What's the next small step you could take towards that?
Think it through.
Don't skip these thought processes.
Okay,
So do that thing.
It might be as simple as having a glass of water or a warm drink,
Eating a snack,
Getting everyone out for some fresh air,
Resting for a moment,
Creating a soft landing place.
It might be putting on some music that enlivens you or relaxes you.
Only you can know.
Do that thing and then ask yourself,
How do I feel?
What do I need now?
That is self-care.
And now tune back into your surroundings.
Flex those feet.
Give the floor a bit of a tap with each one.
Welcome back.
And you can do another ten breaths wherever you are,
Whenever you need to.
Just always end by asking those questions.
How do I feel?
What do I need now?
I ask myself those questions many times throughout the day.
And if you need some company doing it,
You can come back to this recording anytime.
I'm right here and so are all the other parents and carers listening at the same time as you.
I really love that thought that we're all in it together.
And I hope it brings you a little pocket of comfort too today.
See you next time.
