Welcome.
It is wonderful you've made the decision to take this little break for yourself.
As carers,
Stress can be a regular experience and it is important that we give our bodies and minds the break they need to complete the stress cycle.
Find a comfortable position.
This could be standing,
Sitting or laying down.
Get yourself as comfortable as you can in your chosen position.
Settle in for the next few minutes.
Let's begin with noticing what our minds are saying at the moment.
Our minds probably continue thinking what they want or try to distract us.
Make the conscious decision now to simply allow those thoughts to come and go without getting hooked by them.
This is your time.
You do not need to be anywhere else right now.
You have chosen to take care of yourself for the next few minutes.
Well done.
Let's now take a moment to notice our breathing.
Notice the air moving in and out of your nose and down into your lungs.
Notice your chest expanding and contracting.
Notice your belly expanding and contracting.
Notice the air moving in and out of your nose and down into your lungs.
Notice your belly expanding and contracting as you breathe in and breathe out.
Become aware of the air as it moves in.
Notice the temperature of the air.
Does it feel cool or warm?
Notice that it fills your body and then notice the temperature as it moves out.
Notice the rate at which you are breathing and the depth.
You don't need to change anything.
Just simply allow it to be as it is.
Notice your diaphragm as well.
Notice that it raises as we breathe out and it flattens as we breathe in.
Start to notice your body relaxing.
Notice how your body is moving in and out of your lungs.
Notice how your body is moving in and out of your lungs.
Notice how your body is moving in and out of your lungs.
Start to notice your body relaxing into your chosen position.
Notice the earth gently supporting you.
Notice the parts of your body that make contact with the earth.
Feel grounded.
The earth will hold you for these next few minutes.
As you relax,
You might notice you are able to let go of tension you might not have even realized you were holding onto.
Let's scan the body to bring conscious awareness to it.
Begin noticing your forehead.
Just notice the muscles around your forehead and your eyes.
Notice your body around your forehead and your eyes.
Notice your cheeks and your jaw.
Notice down into your neck and your shoulders.
Notice your upper chest and your back.
Notice down your right arm from your bicep to your tricep,
Down through your wrist and into the tips of your fingers.
Notice your left bicep,
Tricep,
Wrist and fingers.
Notice how your body is moving down the body.
Notice your belly and your lower back.
Notice your hips.
Notice your left leg from the top of your thigh,
Down through your calf,
Down through your ankles,
Down through your chest,
Down through your chest,
Down through your neck.
Notice your hips.
Notice your left leg from the top of your thigh,
Down through your calf,
Down through your ankle and right down to your toes.
Then bring awareness to your right thigh,
Down through your knee and your calf and your ankle and down to the tips of your right toes.
Now notice your whole body all at once and release to the earth.
Allow the ground beneath you to support your relaxed body.
By engaging in this exercise you are showing yourself self-compassion and care.
You matter.
Your health and wellbeing matters.
In this moment you are feeling safe and relaxed.
Let go.
Allow yourself to be consciously present with your body.
Gently acknowledge your thoughts that arise and allow them to run their course without engaging with them.
As this exercise continues the feeling and sensations in your body will likely change.
See if you can allow them to arise and be without feeling as though you have to do something about them.
Feelings and sensations also run their own course.
Challenging feelings and sensations will come and go if we choose to hold them loosely.
Hold these sensations like a butterfly in the hand.
Breathe into and around any emotions and sensations that arise.
Now take a slow deep breath in through your nostrils and release it even more slowly through pursed lips.
Breathe in through your nose.
Let go of your breath.
Allow your diaphragm to drop and your body to expand.
Breathe out slowly.
Purse your lips and notice the sound and your diaphragm releasing once again.
Well done.
Well done on spending some time on you.
Caring for others takes its toll both on our minds and our bodies.
Taking this time for you is a great way to be able to be more aware of your body's natural stress response system a little time off.
This has a flow over effect to other areas of our bodies such as your digestive tract and immune system.
To take this time to let go of your body's natural stress response system is a great way to be more aware of your natural stress response system.
To take this time to let go helps your body complete the stress cycle and reset.
You are now in a better position to manage what life has in store for you.
Now it's time to begin to take gentle notice of the temperature on your skin.
And even with eyes closed notice what you can see.
Notice what you can smell or sense in your nose.
Notice your breathing.
And when you're ready,
Gently open your eyes and reacquaint yourself with your environment.
Take a slow look around and take gentle notice of where your body is in space.
Congratulations on taking time for you.
