Hi,
I'm back.
Thank you for allowing yourself this time.
It's time to relax.
So go ahead and make yourself comfortable.
You can do this exercise either sitting or you might want to lay down.
Just find yourself a space where you can sit undisturbed for the next 10 minutes or so.
Once you're there,
Just gently close down your eyes.
Do whatever you need to do to make yourself a little bit more comfortable.
Have your little wriggle out.
Do whatever you need to do and then just start to feel your body is becoming heavy.
It's starting to feel the surfaces below you underneath your body holding you.
It's starting to feel the flow of your breath coming in and coming out.
It's like a gentle wave nourishing you every single time.
Nourishing your body,
Nourishing every single cell.
It's naturally coming and going.
Just recognize where your body is at.
Recognize what it's trying to tell you.
It speaks to you through the breath.
Let's draw a long breath in through the nose.
Big breath in slowly.
All the way up,
Up,
Up,
Up.
Feel your ribs up.
Feel your ribs up and then let it go through the nose.
Let it go.
Big sigh out.
As you do,
Just feel everything.
Go heavy.
Everything relax.
Just a little bit more.
Let's do it again.
It's a big gentle slow deep breath in through the nose.
Feel everything expanding,
Opening.
Then sigh and release everything out.
See they hold at the bottom.
Hold,
Hold,
Hold.
Just a little bit.
Hold.
Just let it go.
Let's let it go.
Let's do that one more time.
Slow and gentle inhale.
All the way in.
All the way up.
Expand everything in.
Then big sigh out.
Hold at the bottom.
Hold.
Hold.
Let's try and enjoy that moment of peace when your body is not doing anything just for a moment.
And then just allow your breath to flow in.
Gently through your nose.
Let's start to play with a little bit of rhythm.
I'm simply going to breathe in for a count of eight and we're going to breathe out for a count of eight.
Exhale now as much air out as you can.
All the way out.
We're going to breathe in two three four five six seven eight.
Out two three four five six seven eight.
In two three four five six seven eight and out two three four five six seven eight.
In,
In for eight.
Out for eight.
Whenever you're ready.
Your own timing.
Just keep the rhythm,
Gently stretching your breath.
If eight becomes too much you can bring it back down.
Maybe your magic number tonight is six.
Maybe your magic number tonight is seven.
Maybe your magic number is nine.
We're just staying with those numbers.
Gently count in.
In for eight.
Out for eight.
Remember it is your brain's job to think.
If it starts to wander,
If it starts to drift,
Acknowledge it for doing a really amazing job and then come back to your counting,
To the anchor of your breath.
Slowing it right down,
Slowing everything down.
We know that when we slow our breath down it naturally starts to lift our sleep hormones all the time.
Helps us to have a better night's sleep.
We have direct access to the nervous system here.
We can calm everything down.
We'll start to draw some shapes.
I'm going to meet you on the exhale.
Exhale down.
We're going to breathe in two three four five six.
Hold two three four.
Out two three four five six.
Hold two three four.
In two three four five six.
Hold two three four.
Out two three four five six.
Hold two three four.
In.
So you're drawing the breath in for six,
Holding at the top for four,
Out for six,
Holding for four.
What you're doing is creating a rectangle.
So maybe as you're creating this rectangle you can start to trace your mind's eye up the body.
Or you can start from your left hip.
As you hold your breath you're drawing it across to the right hip.
And as you inhale you're drawing all the way up to the shoulder.
Holding,
Tracing the breath across to the other shoulder.
And then exhaling back down.
Drawing a beautiful rectangle with your breath,
With your mind.
And what you're doing here is you're acknowledging that this is your home,
Your space.
This is a space that's always there for you.
Your breath,
Your life force.
No one can take this beautiful rectangle from you.
No one can take this.
Whenever you feel lost,
Whenever you feel that you want to come home,
It's here.
But just gently extending the breath.
In for six.
Hold for four.
Out for six.
See if we can expand this just a little bit further.
So we're going to breathe in for a count of eight.
We're going to hold for four.
Out for eight.
Hold for four.
So we're stretching it just a little bit further.
Just for a few rounds.
Let's see if we can stretch it.
I'm just counting your rhythm.
Expanding the rectangle,
Slowing the breath.
Remembering that when our breath slows down,
Everything else slows down.
Our thoughts start to slow down.
The cells of our body are able to work better.
We've got time to do all of the things that they need to do to be able to make you amazing.
Your body's always working for you.
It's always trying to protect you.
It's always got you.
Just one more round.
And then when you're ready,
Just let your breath return to wherever it needs to.
Let's take a moment to acknowledge how amazing your body is.
It breathes for you without even asking.
It beats your heart,
It blinks your eyes,
It replaces every single soul in your body.
It's doing an amazing job.
Let's take the moment to have gratitude for the amazing home that you live in.
Know that this home is always there.
It's teaching yourself to slow down and acknowledge it.
Know that it's perfect just as it is.
Know that it's perfect just as it is.
