Right here right now you don't have to worry about yesterday,
About the week,
About the hour before.
You can just use this time to catch a breath.
And I'll invite you to Close your eyes and focus on your breathing.
That's it.
Just settle in this session together.
Wherever position is the most comfortable for you.
If you want to be seated,
Laying down.
I know it's the evening for quite a lot of you.
So you might just want to be listening to this in bed and drift off to sleep.
That's also absolutely fine.
If you want to be.
War came.
If you just want to be standing,
That's also fine.
This is your time.
And quite a lot of things in life.
Can feel like they are happening to us sometimes.
And especially when we are overwhelmed.
We can feel that.
We're not in control of much around us.
And even if we used to.
You can just get tired.
Of having to control everything.
Back in this moment.
All you can focus on is just the air coming in and out.
Of your nostrils.
As you breathe in and as you breathe out.
And that's it at your own pace.
And if you caught a cold and you cannot breathe from the nose,
That's absolutely fine.
Just focus on the air coming in and out of your body.
Allow yourself this time to.
.
.
Just be.
And if thoughts come floating into your mind,
Let's try and do our best not to judge them.
Just allow yourself to witness that pause.
Allow it to visit.
And let it go away whenever it's ready to go.
You might notice that.
As time passes and as you breathe in and out even at your own pace that your breathing may be deepening.
Perhaps the impale.
Is a little longer.
And the exhale a little softer And if not,
That's also fine.
So allow yourself this time to pay attention to it.
And gently shifting the focus.
From the breath to the top of your head.
And the sensation on the top of your head notice if there is anything there any sensation that manifests itself any tingling or any tension.
Perhaps you can notice that.
A bee or frowning,
And as you continue breathing,
Just maybe allow that frown to relax.
And if it doesn't,
That's also absolutely fine.
You can.
Slide your focus slowly and gently to the rest of your face.
Gently going down from your forehead.
To notice the sensation around your eyes around your nose.
Around your cheeks.
And we might be tempted to.
Try to force our face into relaxing.
If you felt like being a little silly and boring.
Holding a smile.
Like I always do when I carve some time for myself.
I can't help but smile,
You know,
In this moment of theirs.
Nothing upsetting.
And even if there is,
Sometimes I just smile at the irony.
But the fact that I can,
Can just be smiling for no reason.
So instead of trying to relax your face,
You can just have a smile for yourself right here right now So be it.
And if it feels silly,
Smile at the silliness.
Even if you feel there is a tear coming,
Allow it to be.
As a matter of fact,
We can hold polarities.
We can hold both pain and humour.
Don't.
Joy and fear.
Anger and compassion.
Grief and happiness.
I like to smile sometimes at the fact that we try to force ourselves into one or the other to fit into boxes there.
May sometimes push us to overwhelm or burn out.
Or just the very long prolonged time where we stress.
Button here.
You create your own box.
One that doesn't even need to be a box.
You can just be.
And focus on.
The rest of your face,
Your ears,
Your lips that might still be throwing a smile or not.
Going down to your neck and your throat.
And noticing if there's any sensation around your throat.
There is a knot that has been hiding there for a while.
Is there anything unsaid?
Anything unspoken making you feel muzzled in this time for you.
To notice it finally.
And continuing to breathe at your own pace but allowing yourself to notice the breath circulating in and out.
To your throat.
And we come back out.
And allow yourself to relax.
Notice any change that might happen.
As the air comes in and out at your own pace.
Does your throat feel relaxed?
Is there any sound?
I would like to ski.
A sigh when you exhale.
What sound wants to come out?
And if there's none,
That's absolutely fine.
But if a word wants to pop out a cry,
A scream,
Whatever.
Maybe it's the love.
Allow it to release.
And if nothing comes back.
You like to be playful with the release.
You can here allow yourself a deep breath in.
And to exhale it with a louder sigh.
Sigh.
And you can either resume your normal breathing.
Or take a couple more if that felt great.
And notice the impact of the sigh on the rest of your body.
How is your breath?
Making your chest move How did your shoulders respond when you sighed it out?
And don't try to force yourself into an upright position or anything.
Just notice.
The moment.
Notice if there is.
Any particular feeling.
As we're getting closer to the heart.
Is there any A?
Any sensation.
In your body or any emotion.
Emotions coming up,
Emotions shifting anything you might notice.
Just take note of it.
In your mind.
And allow it to just be.
And outside your focus and attention you can bring a hand over your heart.
If it feels comfortable to you.
And notice the world.
With your power.
Over your chest.
And perhaps you can feel the heartbeats inside your palms.
And allow yourself to be helped.
In this world.
Just be held.
In the peace of this instant.
And invite.
A reflection.
In this space.
Get ready to welcome.
A gentle and cherished memory of yours.
Of a time that you can recall.
Of being at peace.
Relaxed.
Without anxiety.
Perhaps with an extra zest of joy.
And perhaps that memory is.
.
.
One of your childhood or perhaps it was not that long ago.
Whatever timeline jumps at you first.
Grab that memory.
Invited to sit with you here in this moment.
What could you hear?
What could you see?
In this time that you are reconnecting right now.
Was there any particular sensation?
That made you drown to that memory.
What could you picture around you at that time?
May feed on.
Anybody else with you?
And as you're holding on to that image just,
You know,
Whatever shape or form It is the most vivid view,
Just fold onto it.
At any time.
Stay with it.
Stay with it and.
.
.
Let's seal this memory within our hearts.
With a deep breath in,
Gentle and slow and loving.
And exhale some of the gratitude love for such a cherished memory.
You can take a few deep breaths at your pace.
And you can bring your attention back.
To your hands.
If they are still haunting your heart.
Notice the increasing warmth of your palms.
If they are positioned otherwise just Notice.
And allow yourself a generic?
Swoop of your body to pay attention if there is a specific part that is calling to you right now.
A sensation anywhere else.
Without trying to label it.
Just notice.
And notice if you can feel any friction.
Or attention.
In any part of your body now.
Perhaps it's your jaw that is still clenching.
And not in my retirement.
Lingering body pain that you've been carrying with you.
And infused.
What the insides of.
The memory that we've been focusing on.
Reflect on.
One thing.
One very,
Very,
Very simple thing.
That would break you.
One tiny little percent.
More peace,
More joy.
Into your week ahead.
What's what?
Tight.
They took pain.
That could make that difference for you.
This weekend.
As little.
Are baked.
Perhaps it's watching the sun rise or going for a walk.
Perhaps it's.
.
.
Having good enough with your child.
Perhaps it's holding hand with someone.
Are taking a bath.
It's one thing.
Repeat.
One final deep breath here.
And exhale.
And if it feels giving to you,
You can take a couple more deep inhales.
And long and deep exhales.
Releasing your hands away from your heart.
And inviting.
Gentle.
Very very gentle movements to your body.
Slowly.
With care.
Before opening your eyes.
And getting back to the room.
