Welcome,
This is your time to reset so wherever you are allow your body to settle.
You can sit upright with your feet on the floor or you can lie down if that feels better.
Let your hands rest softly on your belly and gently close your eyes if that feels safe.
Just notice the body,
Notice the contact with the surface that you're sitting on or lying on.
Notice the temperature of the air on your skin and now bring your awareness to your breath.
There's no need to change it yet,
Just observe it.
Notice the air moving in and out.
And start to guide the breath in through your nose.
Slowly in through the nose and out through the nose.
Again in through the nose and out.
Feeling the cool air as it enters the nostrils and slightly warmer air as it leaves.
Maybe imagine a candle flame just underneath your nostrils and you're breathing so gently the flame barely flickers.
Nose breathing signals safety to your body telling the nervous system that in this moment you are okay.
Now start to notice your belly and as you breathe in through the nose let your breath travel into your belly.
Allowing the belly to gently expand on the inhale and soften back on the exhale.
Inhale belly rises,
Exhale belly falls.
Inhale belly rises,
Exhale belly falls.
And if your chest moves a little that's okay,
But see if the most amount of movement can be with the belly.
This means that we're using the diaphragm to move the breath and also signals safety to the nervous system.
And now start to make your exhales a little bit longer.
See if you can make them longer than the inhale.
With each exhale just soften the body.
And long exhales signal to our body.
We're safe,
Tells our body we can calm down,
Helps us to reset.
Now imagine you're standing beside the ocean.
The ocean is calm,
The waves are rolling in steadily.
Your breath becomes the wave.
So as the wave gathers you inhale through your nose and then exhale as it trickles all the way into the shore.
Inhale as it reaches its crest and exhale as it rolls all the way into the shore.
Smooth and hurried,
Inhale the wave builds,
Exhale the wave releases.
Nothing forced,
Nothing rushed,
Just trusting in this gentle rhythm.
Allowing your breath to be rhythmic,
To be dependable,
To be steady.
With every exhale maybe imagine all your tension dissolving.
Your shoulders soften,
Jaw unclenches,
The forehead smooths.
The waves come in and the waves go out,
Allowing your nervous system to synchronise with this natural rhythm.
Now allow your breath just to return to whatever rhythm it wants to.
Notice what might have shifted in your body or in your mind.
Maybe your heart rate has slowed a little,
Perhaps your mind feels a bit clearer.
Perhaps your body more relaxed.
And know that you can return to this breath at any time you want to.
Nose breathing,
Belly breathing and a long exhale,
Allowing your nervous system to reset.
So begin to wiggle your fingers and your toes and when you're ready,
Open your eyes.
Carrying this steadiness with you into the rest of your day.
