Welcome to a moment to come back to yourself.
In our busy lives we often move quickly from one role to the next,
Responding,
Doing,
Caring,
Without ever pausing.
And over time this can feel us leaving a little disconnected from ourselves.
From our breath,
Our body and the present moment.
This first practice is about something very simple but deeply powerful.
Learning to pause.
Even a few moments of awareness can begin to calm the nervous system.
Soften the mind and bring you back into connection with yourself.
There's nothing you need to change or to get right here.
It's just an invitation to notice and to gently return.
Now take a moment to arrive wherever you are.
Be comfortable,
Perhaps a supported seat position or laying down if you prefer.
Gently allow yourself to pause.
If it feels comfortable,
Soften your gaze or close your eyes.
And just begin by noticing your breath.
Just as it is.
Simply observe.
The inhale.
And the exhale.
You may have been moving quickly,
Holding many things and tending to many people.
And for this moment you're invited to set it all down.
Let the shoulders soften and clench the jaw.
And relax the space between the brows.
Feel the weight of your body supported beneath you,
The steadiness of the ground.
And if your mind is busy,
That's okay.
Simply notice.
And gently guide your attention back to the breath.
Now begin to lengthen the exhale just a little.
Inhale softly.
And as you exhale,
Just take it a little slower.
A little longer.
With each breath out,
See if you can release just a little of the holding.
The doing.
The caring.
And the constant thinking.
Bring awareness now into your body.
Notice where it feels tight or tired.
And without needing to change it.
Just bring a gentle awareness there.
With each exhale allow something to soften.
The whole day.
The tension you may not have even realised you're carrying.
And just take the next moment with your breath.
Each breath out just allowing yourself to let go.
And in this moment there's nothing else required of you.
No roles to play.
Just this breath,
This body and this space.
You might place a hand on your heart or your belly.
A simple gesture of connection.
A quiet reminder.
You are here.
And let yourself pause here.
For a few more breaths.
A moment to come back to yourself.
It's that permission to pause.
Permission to come back to yourself.
And when you're ready,
We begin to deepen the breath slightly.
And gently start to invite a little bit of movement back into the body,
Perhaps wiggling the fingers or the toes,
Or a gentle stretch or a yawn.
And as you open your eyes see if you can carry even a small piece of this feeling with you.
That feeling of just a little bit more space.
A little bit more softness.
And that quiet knowing that you can return here.
To take a moment for yourself.
Notice if anything feels even slightly different,
Perhaps a little bit more space,
A softer breath.
And a quieter mind.
This is where it begins,
Not in big changes but in small moments like this.
Moments you can return to again and again throughout your day.
And before rushing back to the doing take a moment to reflect on your experience.
And I'll see you for Day 2,
Track 2,
Where we'll soften the overwhelm.
And remember even a few moments of awareness with your breath and your body can begin to calm the nervous system,
Soften the mind and bring you back into connection with yourself.
Thanks for joining me.
