You don't have to be still.
Yet.
You don't have to slow anything down.
For now,
Simply find somewhere to land.
Of a sitting.
Standing lying down.
And find that place even if your body doesn't feel ready to.
And what are we going to do to start?
Is just take one breath.
And however you want to take that breath.
Let's just do that now.
My name is Thathirumundawarara.
And other than that,
You don't need to know anything else about me right now.
You just have to keep breathing with me for the next few minutes.
Allow your body to be wherever it is,
Whether it's racing,
Whether it's tight,
Whether it's restless,
It's allowed to be.
Exactly what it wants to be.
And all we're going to do is breathe.
And we'll take another breath in through the nose.
And out however it wants to come out.
And repeat to yourself.
I am here.
I don't have to figure anything out,
I just.
.
.
Have to breathe.
And inhale.
And out.
Repeated again i am here I don't have to figure anything out.
I just have to breathe.
Perhaps your thoughts.
Perhaps your thoughts right now are moving faster than you can follow them.
One pulling the next pulling the next and you can't find the start of the thread or the end of it.
Maybe your chest feels tight or your legs.
They want to move,
They want to run away,
Disconnect from your body or your whole body feels like it's bracing for something.
That hasn't happened yet.
Like that feeling when you're waiting for an exam result.
Maybe you've tried to calm down already.
Maybe that hasn't worked and now you're spinning.
And you're spinning about the spinning.
And you know what?
Of course it feels like this.
Something in you is working very hard right now.
And what it doesn't need right now is to be told to stop.
And what it needs.
It needs somewhere to put all of that.
And what we're going to do is to breathe together,
Not to force.
Not to force anything down,
Just to give your body a rhythm it can borrow for a few minutes.
And what we're going to do is two breaths in through the nose.
Quick ones.
One after the other,
And then.
We let it all go.
Slowly through the mouth.
Let it all out.
We'll do that three times.
We'll do it together.
Let's begin.
And whatever's running right now.
You don't have to chase it,
You don't have to stop it,
Just do it.
Breathe and let it do what it does while you stay here.
And keep going with that two breath,
One more time.
Now?
Let's slow the rhythm.
One breath in through the nose for four counts.
And then out much slower through the mouth for six.
So in four,
Three,
Two.
And out for six.
Bye.
In for one,
Two,
Three.
Fall.
And out for six.
Five.
Last time in for four,
Three,
Two,
One.
And out for six.
And notice just the stillness That is the stillness in your breath.
And even if that stillness was for a second,
There was stillness And before we move.
Notice.
Notice not what you think you should have changed.
Or what actually feels different.
Even slightly from when you started.
Maybe the thoughts are moving.
Ever so.
Slower.
Perhaps your chest has more room in it.
Maybe.
Maybe nothing actually feels different yet.
And that,
Too,
Is allowed.
The body moves at its own pace.
Trust it.
Over the last five years I have learnt an invaluable lesson and that is that to trust my body.
When you're ready.
Begin to come back.
Feel the ground beneath you.
The room,
The temperature,
The sounds,
Your breath.
Still moving.
Still yours.
We'll take one final deep breath,
We'll inhale through the nose,
We'll hold it at the top,
And then we will do a deep audible sigh on the exhale through our mouth.
And if your eyes have been closed,
Open.
So inhale through the nose.
And hold.
And sign out.
Whatever was spinning before.
And may still be there.
But what we've changed.
We've changed the ground.
You're meeting it from.
And that matters.
Thank you for being here.
And please take this feeling with you.
And remember.
Your scene.
You are enough.
And your hope.
Until the next time.
Deep thoughts.
