It's completely normal to feel overwhelmed at times,
Especially during challenge,
Change or uncertainty.
Right now,
Acknowledge whatever you're feeling,
Without judgement or pressure to change it.
We'll take a few rounds of four,
Seven,
Eight breaths,
Where we breathe in for the count of four,
Hold for seven,
And out for eight,
To help soothe the mind and settle into this practice.
Inhale,
Hold,
Exhale,
Inhale,
Exhale,
Allowing the breath to return to its usual rhythm,
Being aware of your regular rhythm of the breath,
And with each inhale imagine a gentle cocoon of warm,
Soothing light,
This light is surrounding you,
Just like sunlight on a calm day,
This light represents care,
Compassion,
And safety,
Allow this light to wrap around your body,
And to soften the edges inside you,
Offering you comfort,
I invite you now to breathe in,
And as you breathe out,
Make it sound like you're asking somebody to keep the noise down at SH,
So breathing in,
And out,
And out,
Continue that breath for as long as you wish,
And now bring your awareness to the very top of the head,
Notice any sensations here,
Cornice,
Tingling,
Or nothing at all,
And invite that area to soften,
As though warm light is melting away any tension,
Allow this softening to drift down into your forehead,
Into your temples,
Travelling around the space of the eyes,
Allow the eyelids to rest,
Heavy,
And calm,
Allow your eyelids to rest,
Heavy,
And calm,
Soften your cheeks,
Perhaps part the teeth slightly,
Inviting the jaw to release,
Being aware of your tongue,
And your teeth,
Awareness to the neck and the throat,
Allow any emotions which have been stuck here in the throat,
Any words,
Or any thoughts,
To be released with the breath,
Dissolving little by little,
And imagine your shoulders melting down,
And feeling supported,
And held,
Travelling down your arms,
Down to the elbows,
Wrists,
And all the way down to the fingertips,
Allow the arms to soften,
Heavy,
And maybe imagining small currents of warm light,
Flowing from the shoulders,
Down to the fingertips,
Softening,
And soothing,
Awareness to your chest,
And your heart,
And allow your breath to soothe you,
And hold and embrace whatever is present here,
Any emotions,
Bathing them in light,
And there's nothing to push away here,
Just space for what is,
For allowing,
Awareness drifting down to your ribs,
And your belly,
Allow your breath to move in,
And out of the belly,
With ease,
And this gentle movement tells your body it is safe,
Feeling rooted,
Supported,
And awareness travelling down the legs,
The thighs,
And all the way down to your feet,
And the tips of the toes,
And imagine any remaining tension,
Slowly spreading out,
Down through the soles of your feet,
Down into the earth beneath you,
Your whole body is supported now,
Now bring your awareness back to your heart,
Your heart centre at the centre of the chest,
And imagine a soft,
Warm light,
Blowing at the centre of your chest,
It might be golden,
Rose pink,
Or simply a feeling of gentle warmth,
And this light says you've done enough,
You are safe,
And you are alive to rest,
With each breath,
This light grows brighter and fuller,
And like a gentle sunrise,
Expanding across your chest,
Soothing the heart,
Letting any emotional weight you've been carrying,
And if it feels right,
Silently repeat,
I am capable,
And I give myself permission,
To pause,
And recharge,
Allow these words to settle into your body,
