Take a moment to find a comfortable position.
Sitting,
Lying down,
Or leaning back into something supportive.
Let your hands rest wherever they naturally fall.
And when you're ready,
Gently close your eyes or soften your gaze.
We'll start by arriving in your body.
Take a slow breath in through your nose.
And let it out through your mouth with a small sigh.
Do that again.
Inhale.
And exhale.
Let your shoulders drop a little.
Let your jaw loosen.
Let the space around your eyes soften.
There's nowhere else you need to be right now.
This is your reset.
Begin to notice your natural breathing.
You don't have to change anything yet.
Just feel the breath as it moves in and moves out.
Notice when you feel it most clearly today.
Maybe in your belly,
Your chest,
Your ribs,
Or even the cool air at the tip of your nose.
Wherever you feel it,
That's perfect.
We're going to move into a gentle three-part breath.
This breath supports people on low energy days because it expands the lungs without effort and signals to your nervous system to relax.
I'll talk you through it first.
One.
Breathe into your belly.
Then into your ribs.
Then into your upper chest.
And exhale slowly from the top all the way down.
It's like filling a cup and then pouring it out.
Let's begin.
Inhale into the belly.
Let it rise.
Let the breath expand into the ribs.
Then gently into the upper chest.
Exhale.
Chest softens.
Ribs soften.
Belly softens.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
If any part feels tight,
Don't force it.
Let the breath be as small or as big as your body allows today.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
Maybe your breath is slowing down already.
Maybe your shoulders are dropping.
Let yourself settle into this.
Inhale smoothly.
Belly.
Ribs.
Chest.
Exhale slowly.
Chest.
Ribs.
Belly.
If you're feeling tired,
Imagine the breath doing the work for you.
You only guide it.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
Let every exhale feel like a small release.
A soft letting go.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
Feel the waves of breath.
Nothing to fix.
Nothing to manage.
Just breath moving in and breath moving out.
Inhale.
If thoughts drift in,
Let them drift out again.
Your breath is the anchor.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
Your whole system is softening.
Inhale.
Exhale.
Stay with the rhythm.
Inhale.
Belly.
Ribs.
Chest.
Exhale.
Chest.
Ribs.
Belly.
And let your breath return to normal.
Notice how your body feels now.
Maybe a bit calmer,
Or a bit quieter,
Or just a little more settled.
If your energy is still low,
That's okay.
This practice isn't meant to push you.
It's meant to support you.
Take one final slow inhale through your nose.
Hold for a brief moment,
And exhale gently through your mouth.
When you're ready,
You can blink your eyes open,
Or simply begin to notice the space around you again.
Thank you for taking these minutes to care for yourself today.
Be gentle with whatever comes next.
