Hello friend and welcome.
My name is Autumn and we're going to take a few moments to move out of any worry or stress you may be experiencing.
Just take a few moments to find a comfortable seat or lie down or perhaps just settle in wherever you are.
And close your eyes when you feel ready and give yourself permission to be exactly as you are.
If you feel worried that's okay.
If your mind is racing that's okay too.
You don't need to change anything yet.
Often times we need just a little guidance and support in coming out of worrisome thinking.
Just notice that you are breathing.
Pick one place where you feel the breath most clearly.
It might be your nostrils,
It might be the gentle movement of your chest or the rise and fall of your stomach.
Wherever it is for you my friend.
Keep your attention on that one spot.
When you breathe in know that you are breathing in.
When you breathe out know that you are breathing out.
Your mind will drift into worry because that is what the mind does.
It's just plans and fixes and wants to help us.
The mind can get carried away into worrisome thinking.
So when you notice a thought don't judge yourself.
Don't try to analyse the thought.
Just quietly note,
I am thinking.
And return your attention to feeling that breath in your body.
That rise and fall.
If you have to return to the breath many times that's perfectly fine.
You're gently experiencing what it's like to step out of worrisome thinking.
Each time you return you are practicing being in the present and this is a very good practice.
As you breathe notice if you are holding any tension in your body.
Check your jaw and just let it relax.
Check your shoulders and let them release.
Check your hands and let them soften.
Continue to follow your breath.
If a worry comes up just let it be there in the background.
Keeping your focus on the physical rise and fall of your breathing.
It feels good to stay here with the breath in the present moment.
Breathing now moment by moment just notice the moments of calm and peace.
Feel that feeling within you.
It feels very good.
And when the worry calls just acknowledge it.
Let it drift again into the background.
And again notice the rise and fall as you breathe.
Feeling that calm and peace in the breath.
And for the last minute or two just let go of the focus on your breath too.
No trying,
No striving.
Just letting go.
Sit quietly with your being now.
When you are ready gently open your eyes and take a moment to look around you.
Well done my friend,
Well done.
