Welcome.
Before we begin,
Please make sure your feet are flat on the floor,
That you're sitting up tall in your chair,
And that your arms can rest comfortably in your lap,
Hands and fingers relaxed.
Take a nice deep breath in,
And as you exhale,
Close your eyes.
Start by giving yourself permission to be here.
For these next few minutes,
There's nowhere to go,
Nothing to do,
Nothing to figure out.
Everything will wait.
So for just a moment in time,
Grant yourself permission to be here now.
Draw a deep breath in through your nose,
Let it out through an open mouth,
Maybe even with a little slight sigh sound.
And then begin to allow your breath to flow easily,
Effortlessly,
In and out through your nose as you close your lips lightly.
Relax the interior of your mouth,
Separating your teeth,
Relaxing your tongue,
Your jaw.
Feel your temples,
Your forehead and your eyes relax,
Even beneath your closed eyelids,
Relaxing the eyes in their sockets.
Let the sides of your neck release,
Let your shoulders melt down away from your ears,
And feel your breath moving gently in and out.
Allow your inhalation to feel full and complete without feeling overworked,
And gently allow your exhalation to become just a little bit longer than your breath in.
Start to extend your exhalations so that they go a little more slowly,
Take more time,
And feel more thorough,
Shifting the balance of the breath so that your exhalations become just a little bit longer than your inhalations.
It's important that you don't strain or force here,
But just slow the breath out down.
Keep your attention on your breath,
But if you notice any areas in your body that are feeling particularly tight or tense,
Use your next several exhalations to allow those areas to relax.
Letting your breath out,
Become even slower,
And feeling your body respond to that nice long exhalation with more ease,
Slowing down the pace of things for just a moment.
Trust that there is time.
Trust that you will complete all that needs to be done.
Trust that everything is as it should be,
And that you are enough.
Draw a deep breath in through the nose.
Once again,
Let it out through an open mouth with a soft sigh or breathy sound.
Please do that again in through the nose,
Out through your mouth,
And then gently allow your eyes to open and return to your day.
