As you find yourself a comfortable position,
Allow your eyes to close and being aware of your breath now.
Aware of the belly rising and aware of the belly falling and begin to deepen your breath.
As you breathe in,
Allow the belly to expand wide like a big balloon and then breathe out,
Release and let go.
On the exhale,
See if you can make an O shape with your lips as though you're blowing out a candle and this allows a breath to be longer.
On the exhale,
As we take a deep breath in,
Belly expanding and a long slow breath out through the mouth.
When we breathe out longer,
This activates our rest and digest.
Breathing in,
Breathing out.
And I'll invite you now to close your right nostril with your right hand and breathe in and out through the left nostril.
Keep your hand there,
But this time breathe in through your left nostril and out through your mouth.
In through the left nostril and out through the mouth.
Release the hand down.
Observe how you feel.
Your own time.
Close the left nostril this time with your left hand.
Breathe in and out.
The right nostril.
And then change in the exhale so we'll be breathing in the right nostril and then out through the mouth.
In through the right nostril and out through the mouth.
On the next exhale,
Release your hand down.
Observe how you feel.
And bring the right hand up near your nose.
We're going to use the thumb to close the right nostril and then another finger of your choice to close the left.
And I'll be instructing you in alternate nostril breathing.
Closing the right nostril with your thumb,
Breathe in the left.
Close the left and breathe out the right.
Breathe in right.
Close right and out left.
Breathe in left.
And out right.
And continue that flow.
You're breathing out a nostril,
In the same one and switching.
This is alternative nostril breathing.
It's very good for calming neurodiverse minds.
And it balances out the left and right hemispheres of the brain.
On the next exhale through your right nostril.
Allow your hand to rest down.
When the hands resting,
Breathe in belly expanding.
And out through the mouth as though you're blowing out through a straw.
In,
Belly expanding.
And out through the mouth as though you're blowing out through a straw.
Drawing the awareness to the top of your head.
Relaxing the top of the head.
Awareness to the forehead and the eyes.
Notice any small movements in the eyes.
Breath in.
And breath out.
Breath in.
Breath out.
Draw relaxing.
When the mind wanders,
Noticing the thought.
If you wish,
Label it as a thought.
And return your awareness to your body.
To the shoulders.
Being aware of the weight of the left arm.
And noticing what your fingers are touching right now.
Aware of the right arm.
The weight of the right arm.
To the right hand.
Fingers.
And thumbs.
Breathing in.
And breathing out.
Awareness of the back of the body.
Awareness to the front of the body.
Breath in.
Breath out.
Awareness of the left leg.
Notice the weight of the left leg.
Aware of the right leg.
Noticing the weight of the right leg.
Breathing in.
And breathing out.
Awareness to the soles of the feet.
Awareness of the whole of the body.
Bring your awareness to your breath now.
Deepening the breath.
With each inhale,
Belly expanding.
Exhaling through the mouth.
Inhaling,
Taking in fresh oxygen.
Exhaling,
Releasing what no longer serves you.
In your own time.
Inviting movement into the body.
Moving the fingers and the toes.
Stretching.
Moving.
And awakening.
As you awaken,
Observing how you feel now to when you first began.
