G'day mate,
Glad you are here.
You know sometimes the hardest part is just pausing long enough to check in.
See life doesn't always give us much room for that,
It piles on expectations and pressure.
And most of the time,
As men especially,
We just carry it quietly without doing anything about it.
But here in this space,
I want things to be different for you.
I want you to be yourself.
I want this to be a moment,
A few minutes for you to breathe and to come back to your body and to feel a little bit more like yourself.
And here,
We're going to slow things down and we're going to get deep into the breath.
And that'll help you drop that weight that I'm sure you've been carrying with you.
You know,
These things,
I don't always have words but as a man I can relate,
I know exactly where you're coming from.
So let's get into it and really just do what's best for you.
Find yourself seated comfortably,
You can be anywhere and any place as long as it's quiet and safe.
Make sure your back is upright and just begin by noticing how you feel right now in this moment.
What sort of emotions are you feeling in your body right now?
We tend to sometimes store those emotions or mask them and now I'm asking from you to acknowledge what they are and where they lie.
So wherever they are and whatever they are,
Just notice them,
It's all you have to do.
Now take a deep breath in through the nose and slowly exhale and feel a little calmer as you breathe out,
Letting out some of that stress that you've been holding in.
Feel the weight of your body,
Solid,
Steady.
Notice the temperature in the room that you're in,
How does it feel?
And let your jaw loosen,
Relax your jaw,
Relax your shoulders,
Let them drop a little and let gravity do the work,
Helping you sink further into relaxation.
Are any other muscles tensed without you having noticed?
It's okay,
Just have to notice the muscles,
Notice where the tension is and relax the muscles.
For now,
Let's just observe the natural rhythm of your breath without any need to control it.
Letting go is sometimes the most honest thing we can do.
And here's the thing,
You are allowed to be tired,
You are allowed to let go.
It doesn't make you less strong,
You're still strong.
And keep noticing your breath,
Notice how deep each breath naturally is.
Do you breathe into your belly or into your chest?
Take note of that.
Can you feel the air flowing in and out of your nostrils?
Explore the sensations,
The raw sensations of the breath,
Just how it feels.
You don't have to think about it anymore,
You're just feeling it.
Are any thoughts now coming into your mind?
Can you notice that your mind is wandering a little?
And that's okay.
All you have to do is take note of the thought and then gently go back to your breath.
It's okay to think,
It's part of what the mind does,
It'll be out of work otherwise.
But here's the thing,
Not every thought needs your attention right now.
You can acknowledge it being there,
You can notice the noise,
But you don't need to respond to it,
You don't need to react.
Just notice it and then go back to your breath.
Notice how your chest moves as you breathe in and out.
How your lungs expand when you breathe in.
Notice how your lungs may contract when you breathe out.
Now see if you can breathe in and out of your belly.
Into your belly and out of your belly.
Notice how your belly moves,
Inflates like a balloon when you breathe into it.
Notice how it deflates when you breathe out.
You belong here as you are.
You're doing something great for yourself,
You're giving yourself an amazing gift.
So together let's take a deep breath in,
As deep as you can.
Slowly exhale and relax a little more as you breathe out.
And the rest of you will follow more than you give yourself credit for.
And by the way,
It's okay to trust that version of you that's steady.
Even when things may seem a little uncertain,
It's okay to feel like this.
Check in on your body now.
Have any of your muscles in your body tensed up without you realizing?
And if so,
Relax your body.
Relax your jaw,
Relax your shoulders.
Relax your arms.
Relax your legs.
Notice the stillness.
Follow your breath.
On your next exhale,
Relax.
Now I want you to imagine a moment from your life where you felt confident,
Grounded.
So imagine yourself walking into a room with confidence and poise.
Ready to handle anything calmly.
Ready to say no if you have to.
Ready to speak your truth.
Your shoulders are relaxed.
Your eyes are clear.
You feel so comfortable in your skin.
Notice a posture that you would have in this situation.
Straight,
Confident posture.
Your breath would be a little slower than usual,
Wouldn't it?
And notice the emotions.
You feel proud.
You feel certain.
Notice how you feel.
And here's the thing,
My friend.
This version of you is not made up.
It is there.
He is already inside of you.
You just have to remind yourself of his existence.
Together.
Let's inhale confidence.
Inhale certainty.
Exhale fear.
And notice how you feel.
Notice how you feel.
You feel ready to take on anything.
Confidence.
And most importantly,
With full trust in yourself.
This is where control begins again from the inside.
Together with me,
Let's repeat the following affirmations.
I have been through worse and I'm still here.
I trust myself.
Let's take one last deep breath in.
Slowly exhale.
Relax a little further as you breathe out.
When you're fully exhaled,
You may open your eyes.
As you do so,
I want you to think of one thing about your life that you are grateful for.
Just something about your life.
It could be anything.
It could be that you have family or friends.
It could be that you have access to clean water.
It could be that your football team just won a game.
It could be anything.
Just notice and acknowledge what it is that you're grateful for.
And when you're ready,
I want to wish you the most successful day ever.
Today is yours.
You got this.
Have an amazing rest of the day and you can come back to this whenever you need it.
Thanks my friend.
See ya.
