Take a moment to pause wherever you are,
And if it's safe to do so,
Perhaps close down your eyes.
Simply begin by noticing what you notice.
Where is your attention drawn?
Bring your hands down onto your belly and onto your chest.
Feel the warmth,
The weight of your hands meeting your own touch.
Take a little scan of your body and see if there's anything that could be a little softer,
A little heavier.
Can you allow yourself to yield to gravity?
On your next in-breath,
Send a full breath all the way down into the hand on your belly.
And let it ripple up into the chest,
Into the shoulders.
And then as you exhale,
Bring your hands down onto your belly.
Inhale,
Reverse that like a wave.
Shoulders fall,
Chest falls,
Belly falls.
Follow your own pace,
Your own rhythm.
You might put emphasis on a longer exhale,
Allowing the nervous system to settle,
To soften.
Can you bring your awareness back into your body?
Can you bring your awareness back into your body?
Can you bring your awareness back into your body?
Stay here with this full belly breath as long as time allows.
And if you only have a few more moments,
Stay for two more breaths,
Breathing air into the lungs.
What could be softer here?
When you feel ready,
Gently releasing the hands down.
You might bow the chin towards the chest.
The mind bows to the heart.
A moment of acknowledgment for taking a few minutes for a moment of relaxation.
Thank you so much for slowing down with me.
Hope to see you again soon.
