This is a calming protocol designed to be done in between activities so you reset and go into whatever's coming next nice and calm.
Maybe you're leaving the day behind from school and trying to get ready for practice or maybe you've finished practice and you're trying to wind down for the evening.
Whatever it is the idea is to get nice and calm to leave behind whatever stresses you had in your previous activity and go into the next part of your day with a clear calm mind.
You can do this in the car,
You can do it seated,
Lying down,
In bed,
Whatever's comfortable for you.
Make sure all notifications are turned off and give yourself about 10 minutes to yourself.
We're gonna start by inhaling for three,
Two,
One,
And out for six,
Five,
Four,
Three,
Two,
One.
All through the nose.
Inhale,
Start focusing on getting calm and peace and exhaling the stress.
Improve the day here and slowly let the exhale go.
Let it all go.
Nice long exhale.
I want you to think about gratitude on this hold.
Find something to be grateful for in your day.
Something nice that happened or maybe something nice that's about to happen.
Let your air out of your teeth like it's coming out of a tire.
And let it out through a hiss.
Keep this pattern going on your own.
Focus the mind on the hissing exhale.
Focus your body on relaxing.
Feel a sense of calm that you have cultivated coming home.
As you're breathing,
As you're hissing,
Imagine white light coming in through the top of your head.
Imagine that white light moving its way down over your face,
Through the eyes,
Nose,
Mouth,
Into the neck.
Imagine that white light coming through the shoulders,
Arms,
Into the forearms and hands.
Feel that light going into the chest,
Around your heart,
Through your stomach,
Torso,
Pelvis,
Into your legs,
Relaxing into your seat.
Imagine the light going through your knees.
