So sit comfortably.
Gently close your eyes.
Center your attention into the nose.
As air moves in.
And out of the nostrils.
Feel the feet on the earth beneath you Feel the weight of the hands.
As they rest on top of your legs.
Straight spine not too stiff.
But ALERT!
Present.
The breath can be approximately five seconds in five seconds out I'll count for you Inhale.
.
.
To.
.
.
Five,
Exhale,
Two,
Inhale two three or.
.
.
Exhale two three continue at that pace.
More or less.
Don't worry if you're a bit faster or slower.
And just become acquainted.
With the mental chatter the cognitive mind.
Which has already begun.
To label things to complain about things.
To say random things.
Maybe it's thinking about the next TV show.
Or.
.
.
Your siblings.
Or what's for dinner?
Always random.
And if you become distracted by those thoughts you have your breath.
To centre into.
Now place one hand over your chest,
Over the heart.
And as you breathe,
Imagine that Air is moving through the palm of your hand.
Into your heart.
And back out of the heart through the hand.
Make contact with your chest space.
And you might feel some emotional debris.
Some happiness,
Some sadness.
You may feel nothing at all.
And that's absolutely fine.
See if you can bring to mind something challenging in your personal life.
That happened recently.
But nothing too big.
Maybe you got upset Maybe something didn't go your way.
A medium-sized difficulty.
Your hand over your chest,
Breathe into that difficulty.
Touch that difficulty.
Make contact with that difficulty.
And as you continue to breathe into this sensation Repeat in your mind This is a difficulty am experiencing.
This is a difficulty I am experiencing It's okay to be there.
Because I am human.
It's okay to be there,
Because I am human.
I wish for this difficulty.
To move through me and out of me.
I wish for this difficulty to move through me and out of me.
Release the hand Return to the breath through the nose.
And you may feel some relief already.
You don't feel any relief.
That's totally normal.
You've asked You've gently enquired.
You've called upon support You've bravely faced something difficult and gently asked that it will be moved on.
With compassion.
Take your other hand and place that one over your chest.
This time Think of a loved one.
Somebody in your life that you cherish.
And with your hand over your heart.
Imagine that you are making contact with their heart.
Slow breaths.
Five in.
Five out.
Bring to mind.
Difficult challenging thing that your loved one has been going through.
Nothing too big nothing too traumatic okay What has your loved one been?
Finding difficult in life.
With your hand.
Over your heart.
Circulating breath through the heart,
Through the hand.
Connect with their pain.
Connect with their suffering.
And repeat in your mind as if you're telling this person You have this difficulty.
And it's okay.
You have this difficulty and it's ok.
Even though this difficulty is there it's normal you're human.
Even though this difficulty's there it's normal You're human.
I wish for this difficulty.
To move through and out of you.
I wish for this difficulty to move through and out of you.
Visualize your loved one.
And they're looking at you in the eyes and they smile at you.
And they say,
Thank you.
Release your hand.
Base it gently on your legs.
Return to the breath.
Inhale.
.
.
Two.
.
.
Five,
Exhale,
Two,
Inhale.
Two.
Exhale,
Two.
When you're ready.
Gently move your fingers and your toes.
And you can open your eyes.
Slowly just notice the colours as they come into your Vision Allow the colours around you to come to you.
Well done.
Have a wonderful day.
