Going ahead and shutting down the eyes.
Making yourself really comfortable whether that's lying down or seated.
And just noticing what you have arrived with today.
Noticing any persistent thoughts,
Any worries.
Anything that might be bothering you.
Physical or physical.
And not trying to push them away or block them out.
Just noticing that they're there.
Realizing that this time is just for you.
That nothing else and no one else matters here.
This is your time.
Enjoying the realization that right now you have nowhere to be.
You have nothing to do.
And I invite you to gently guide your attention to your breath.
Simply watching as the breath comes and goes.
Feeling what it feels like to breathe.
It's something we do all day every day but often take for granted.
I invite you now to experience your breath.
Noticing the slightly cooler air that enters through your nose.
And the slightly warmer air that leaves.
Noticing the way that the breath feels as it travels down the throat.
As it moves into the chest,
As the lungs expand.
Noticing the up and down movement of your belly as you breathe.
And all you're doing is watching.
You're not interfering with your breath in any way.
You're just allowing it to be exactly as it is.
And something amazing happens when you just watch your breath.
By becoming aware of it,
It starts to effortlessly slow down.
You don't have to do anything.
You're just noticing your breath and without any force or effort simply allowing it to slow down.
Notice how this feels in the body once your breath starts to slow.
And now paying particular attention to your out breath.
Allowing your breath to be released from your body slowly,
Gently.
And over time watching as your out breath becomes slightly longer than your in breath.
Enjoying these nice long exhalations.
And with each nice long out breath,
Feeling your body relaxing.
Letting go of any tension.
And melting into the floor or the chair.
Enjoy nice long slow breaths or signalling to the body that it's okay to relax.
It doesn't happen instantly.
Give yourself time for the nervous system to switch off the stress response.
Inviting in relaxation.
And letting each breath be an awakening to the present moment.
Let each breath remind you where you are right now.
As if with each breath you're asking yourself,
Am I present right now?
Am I here in this moment?
And anytime that thoughts or feelings,
Sounds or distractions take you away from this moment.
Letting your breath bring you back.
It doesn't matter how many times.
Over and over again.
Always coming back to your breath whenever you notice that you've become distracted.
Always coming back to your breath.
And when you become distracted,
Not telling yourself off.
Not judging yourself.
Just enjoying the realization that whatever is on your mind,
Whatever might be worrying you,
It doesn't matter right now.
Right now all that matters is your breath.
There is nothing else.
Allowing yourself to let go of anything that happened in the past.
Of any worry about things that may or may not happen in the future.
And let yourself be right here.
Enjoying this moment.
This is the only moment.
And you can stay here with your breath for as long as you need to.
And then when you're ready,
Gently starting to introduce some movement into the body.
Expanding this movement in your own time.
And finally opening up your eyes.
And carrying on the rest of your day feeling a little bit more grounded.
A little bit more connected.
And a little bit more like yourself.
