So just take a moment now to get really,
Really comfortable.
Wherever you are,
Allow your body to settle,
Let your shoulders drop and your hands rest gently and your eyes,
If they're not already closed,
Just gently allow them to close.
You may be sitting down or lying down,
Whatever is best for you.
We've done the hardest part now just by showing up today and now it's time to just completely enjoy your time,
To feel safe because you're here,
Relaxed,
Taking time for you.
So let's take a breath in together and slowly release it.
So take a nice deep breath in through your nose or your mouth and then out through your nose or your mouth.
Now we're going to gently move into a breathing pattern,
One that brings your body and your mind into balance,
One that helps switch off any anxious feelings,
Any anxious thoughts and switch on the part of you,
The part of your brain that knows how to feel calm and steady.
We'll begin with a technique called box breathing,
Which is a really great breath to get you feeling in balance,
To quiet any anxiety down and get you within your window of tolerance.
So we'll begin by doing four rounds and in these four rounds,
I'm going to count to three.
So it will sound something like this in two,
Three,
Hold two,
Three,
Out two,
Three,
Hold two,
Three.
We'll just keep that going for four rounds and then we'll elongate that a little more.
So just get yourself comfortable.
You may like to trace a square somewhere in your room or you may like to just count.
I'm going to count with you.
So let's start.
We're going to breathe in two,
Three,
Hold two,
Three,
Out two,
Three,
Hold two,
Three.
Breathe in two,
Three,
Hold two,
Three,
Out two,
Three,
Hold two,
Three.
And again in two,
Three,
Hold two,
Three,
Out two,
Three,
Hold two,
Three.
One more time in two,
Three,
Hold two,
Three,
Out two,
Three,
Hold two,
Three.
You're doing so well.
Now your system is already responding to that lovely breath.
Just like when the tide begins to turn and the waves soften into a gentle ripple.
I want everything to slow down.
So now we're going to do it again.
We're going to extend the breath just a little.
We're going to do it for a count of four.
We'll do six rounds of this.
So just let's slowly find that lovely pace again.
Just maybe just that moving into that steadier rhythm.
Just like a nice pace,
Maybe on a calm walk in your favourite landscape.
Just somewhere open,
Peaceful and still.
Just imagine yourself there.
As we start to breathe in two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
Breathe in two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
And again in two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
That's three rounds.
In two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
In two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
Last time in two,
Three,
Four,
Hold two,
Three,
Four.
Out two,
Three,
Four,
Hold two,
Three,
Four.
Wonderful.
Just take a nice deep breath in through the nose.
And let it out either through your nose or your mouth,
Whatever feels good for you.
Now that your body is in that lovely rhythm,
Your brain is feeling more at ease.
You may even notice that your thoughts feel further away,
Like clouds drifting across the sky,
Just light and passing.
Your mind may even be quieter.
But in this space,
I'd like you to imagine that you're walking through a place that feels really lovely and safe to you.
It might be a forest path or a long beach where the tide has gone out.
You left that beautiful stretch of calm sand.
You're walking with ease.
With every step,
You're leaving anxiety behind yourself.
It melts off you like the morning mist rising away in the warmth of the sun.
And you begin to remember what calm really feels like to you,
Not just in your body,
But in your mind too,
A calm that feels steady and certain and completely yours.
And just ahead,
There's a bench or perhaps a tree stump,
Just somewhere to pause,
To rest,
To sit down,
To breathe.
And you sit here in that moment.
In that moment,
Something shifts inside of you.
You realize that while anxiety may have tried to steal your peace at times,
It doesn't have the power to define you.
You are you.
And you choose to be you.
You're more than just an anxious thought.
You're strong,
Steady.
You're safe.
And in a moment,
I'm going to count you back from one to five.
And with each number,
You'll begin to return to your room,
Bringing this new sense of calm and clarity with you.
So one,
Becoming more aware of your body,
Where you're seated or lying.
Two,
Bringing back that calm,
That easy rhythm of your breath.
Five,
Gently wiggling your fingers or your toes.
Four,
Feeling calm and clear.
Five,
Eyes open,
Feeling refreshed,
Calm and clear.
You've done it beautifully.
And take this calm now with you into your day,
Into your evening,
Whatever time of day it is.
And remember,
It's always there,
Just a breath away.
So breathe,
Enjoy.
You're worth it.
Have a great rest of day.
