Find a comfortable place to sit or lie down and make sure that you're free of all distractions.
Make any adjustments you need to make so that your body is as comfortable as possible.
If you'd like,
You can close your eyes.
Let's begin by bringing your attention to what is actually,
Factually here right now.
Dropping down from the mind.
Starting with your breath.
Simply notice your breath as it moves through your nostrils or your mouth.
Notice how it feels cooler as you inhale and warmer as you exhale.
Notice your chest as it rises and falls.
If at any time your mind wanders away and starts thinking,
That's no problem.
That's what minds do.
As soon as you realize that you've slipped away from the present moment,
Just gently bring yourself back.
The next breath awaits you.
And now begin to notice the surface underneath you.
Notice the cushion or whatever surface you're sitting or lying on.
Really let your body sink into that surface.
Notice how it's holding you up and all the places your body is being supported.
See if you can really let your body sink into that support.
Nothing to hold up.
Nothing to clench.
Nothing to do.
Just allowing your body to relax into the surface underneath you.
And now notice what you're touching with your hands.
Maybe some type of material or surface.
Or maybe you can feel your own skin.
And see if you notice any sensations in the palms of your hands.
See if you can begin to let your muscles soften and relax as you follow your breathing and allow your body to be fully supported.
Really let your system get the message that there's nothing you need to do right now.
See if you can begin to let your facial muscles relax,
Softening your eyes and your jaw and your mouth.
Relaxing and relaxing the muscles in your neck and your shoulders.
See if you can relax your arms and your hands.
And the muscles in your back,
See if you can relax your back.
And moving down to your legs,
Relaxing your legs and your feet and your toes.
Letting all stress and tension drain out of your body.
And now notice if there are any sensations in the soles of your feet.
Notice your body as a whole as you're lying or sitting on the surface underneath you.
See if you can really let your whole body surrender to that support.
And see if you can take in that right now,
In reality,
In this very moment,
You are safe.
A thought might pop up in your mind that makes you feel unsafe,
But right now,
In reality,
If you are here listening to this recording,
In this very moment,
You are safe.
See if you can let your body and your nervous system take that in.
Right now,
In this very moment,
You are safe.
You can even say to yourself,
In this moment,
I am safe.
If you become aware of thoughts or images in your mind,
Try telling yourself or reminding yourself that those are thoughts,
Stories or images,
But they are not happening right now.
Right now,
You are sitting or lying on a surface and you are safe.
Your mind could conjure up a million stories in an attempt to get you safe or keep you safe or tell you you may not be safe,
But it's our thoughts that keep us from feeling safe.
So see if you can really take in that right now,
In this moment,
You are safe.
Resting on a surface,
Noticing sounds and sensations,
Allowing your breathing to calm your nervous system.
Taking in the safety of this moment.
Resting in the safety of this moment.
You can stay here as long as you like and whenever you're ready,
You can give your body a little stretch.
Open your eyes and gently transition into the next part of your day.
Aled,
Forward step turn left to make sure you move away from your knee and circulation
