Welcome to this 20 minutes session designed to tell your body you can stop scanning now.
Find a comfortable position that you can stay without effort.
Let your eyes close,
Whatever part of you has been on watch,
Listening,
Checking,
Waiting for something to go wrong.
You can let it rest.
Nothing needs monitoring right now.
Notice where you are holding in your body right now.
Not to fix it,
Just to find it.
Most people who can't switch off carry it in the same places.
The jaw,
The back of the neck.
The muscles across the upper back,
The ones that have been braced slightly,
Almost constantly,
For longer than they can remember.
You don't need to release it yet.
Just find it.
Just acknowledge it.
Now let your jaw soften first.
Just a millimeter of release.
Enough that your back teeth separate slightly.
You're dumb.
Let it drop away from the roof of your mouth.
The back of your throats,
Soften there too.
Your neck,
Feel the length of it.
Let your head feel heavy.
Let the surface beneath you hold the weight of it completely.
You don't need to hold your head now.
You don't need to be ready.
Your shoulders,
Let them sink.
Do not pull it back.
Do not roll it forward.
Just down release it from the position of readiness in your hands,
Your fingers.
Let them be completely still.
The scanning can't stop here.
Everything is still.
Everything is as it should be.
Bring your attention to your breath.
Just watch a few cycles.
Notice how fast or slow it is.
Notice where it moves in your body.
If it's high in your chest,
That's ok.
That's where the breath goes when the body is on guard.
You are going to gently move it lower now.
You may place one hand on your belly.
Take one slow breath in through your nose.
And let your belly rise first.
Don't force the chest.
And breathe out through your mouth.
Is low.
Longer than the breath in.
Again in,
Belly rising.
Out is low Let the exhale empty completely before you breathe in again.
Each long exhale.
Is a scene on Your body breathes a long exhale the same way it breathes safety.
You are teaching your system,
Breath by breath.
That the threat has passed it.
In.
.
.
Belly rising Out,
Longer than the inhale.
Don't count.
Don't perform.
Just let the exhale be longer than the inhale.
That's the only instruction.
If your mind is still moving,
Is still running through things,
Still checking.
That's fine.
You don't need to stop it.
Just keep returning to the exhale.
The exhale is always available.
The Excel is always safe.
Let your breath go now.
Let it find its own rhythm.
I think you've done enough.
Your body knows the way from here.
You the part of you that has been keeping guard?
It has been working very hard.
And you can take a break.
Right now,
This moment is the only one that exists.
And in this moment,
You are still.
You are safe.
You are resting.
Just a biologist speaking to your nervous system.
For the next minutes.
There are no more tasks to complete.
No further cues to follow.
I will bring you back.
When the time is complete.
Begin to come back gently.
Notice the surface beneath you.
The weight of your body.
Take one slightly fuller breath in through the nose In and out slowly.
Begin to move your fingers and toes.
If your eyes feel ready,
Let it open.
Take a moment before you move.
Just feel the difference between how your body is right now and how it was 30 minutes ago.
Your system was never failing you,
It was simply waiting for a physical decompression cue.
If this audio was helpful,
You can follow me.
Stay calm,
We've got this.
