Hi,
I'm Allie.
In this practice,
We are going to do a little guided meditation and breathwork practice to help you recenter and calm down your thoughts.
So if your mind has been running all day long and it doesn't seem to know how to stop,
Welcome,
You're in the right place.
We're not going to force it to stop.
We're going to give it permission to slow down.
So find a comfortable seat or lie down,
Whatever your body wants right now.
Give yourself some space to feel it.
Close your eyes or soften your gaze.
Take a deep breath in.
And let it out slowly.
One more in.
And out.
Here's the truth about the loop your mind is in.
It's not trying to hurt you.
It's trying to protect you,
Replaying,
Checking,
And planning.
Because some part of you believes that if it thinks hard enough,
It will find the answer and let itself finally rest.
But you can't overthink your way out of an overactive nervous system.
You have to settle the body first,
Then your mind will follow.
So let's start there.
Unclench your hands.
Let your fingers go loose.
Drop your shoulders down away from your ears.
Soften your forehead.
That furrow you have between your eyebrows,
Let it go smooth.
Now we're going to breathe in a pattern that tells your nervous system it's safe to power down.
So we'll do four counts in and out for six counts.
The longer exhale is what tells your nervous system,
Hey,
It's safe to settle and relax here.
So let's do this together.
Inhale for one.
Two,
Three,
Four.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4.
4,
Exhale 1,
2,
3,
4,
5,
6 If a thought pulls at you,
You can say to it silently,
Not right now,
I'll come back to you later if I need to,
And let it go.
You're allowed to stop working things out for tonight.
The loop can pause.
You can pause,
Even if it feels uncomfortable.
Take one more full breath in.
And let it all the way out.
When you're ready.
Gently open your eyes or maybe you stay right here and let this settle into sleep Either way,
You've done enough for today.
Thank you for practicing with me.
I'll see you next time.
