Welcome!
This practice is a space to release the overload you might be carrying,
Whether mental,
Emotional or physical.
It is not an exercise to push harder or solve what is pending,
Instead,
It is a conscious pause to stop caring so much for a moment and allow something to soften.
Allow yourself to begin just as you are,
There is nothing you need to do.
Let's begin.
Find a comfortable position and let your body rest fully where you are.
When you feel ready,
Gently,
Very gently and softly close your eyes.
And begin by bringing your attention to your breath.
There is no need to control it,
Simply notice the air moving in and out.
Just notice the air moving in and moving out.
Observe,
Pay attention to the natural movement of your breath happening without effort,
Uncontrolled.
The air moves in and out.
You can now notice where you feel the breath most clearly.
Perhaps in the chest,
Perhaps in the belly,
Perhaps at the nostrils and stay there.
Let your attention remain there.
Your attention is now with your breath,
Perhaps in the chest,
In your belly or at the nostrils,
Just stay there.
Now,
Begin to gently lengthen the exhale,
Softly and with ease,
As if each exhale were an invitation to let go a little more.
Just a little more.
Notice if there are areas of the body holding tension,
Maybe the shoulders,
Your neck,
The jaw or even the belly.
And there is nothing you need to do right now,
Simply acknowledge them.
Just feel this part of your body that is holding tension.
And stay there.
With each exhale,
Imagine the weight of your body beginning to drop,
As if all the tension of your body begins to drop.
As if you could release what no longer needs to be held in this moment.
Not everything,
Just a little.
We release just a little.
Now imagine that inside of you,
In the center of your belly,
A wide and safe space opens.
A space where you don't have to perform,
Respond or anticipate.
There is no demand for clarity here.
No effort is required.
It's a safe,
Wide and warm space in the center of your belly.
And just stay there.
If thoughts,
Emotions or strong sensations arise,
Just observe them gently.
Don't push them away,
Do not follow them.
Just imagine them as objects you can place gently to the side of the path.
You don't need to carry these thoughts,
Emotions or strong sensations right now.
Just place them gently to the side of the path.
Return again and again to your breath.
Especially to the long,
Slow exhale.
Each exhale sends a clear message to the nervous system.
You can let go.
There is no urgency.
This moment is safe.
And if it feels helpful,
Silently repeat with each exhale.
I can let go a little.
I don't have to carry everything right now.
This is enough for today.
I can let go a little.
I don't have to carry everything right now.
This is enough for today.
I can let go a little.
I don't have to carry everything right now.
This is enough for today.
Stay here for a few moments in silence,
Allowing the body to learn this feeling of relief,
Of subtle relaxation.
You may notice more space.
You may notice a gentle relaxation.
Whatever you experience is welcome.
I will leave you in silence for just a few minutes.
Now slowly bring your attention back to the physical body.
Feel the support beneath you,
The contact with the surface,
The stability holding you.
And take a deep inhale and a long,
Conscious exhale.
And before closing,
Acknowledge this moment of self-care.
Creating space is also a way of supporting yourself.
When you feel ready,
Gently move your fingers and toes and open your eyes at your own pace.
May this inner space stay with you.
Remember that you can return to this pose whenever overload appears.
Thank you.
