Hello and welcome,
Welcome to this timeout.
This pause is for you who have the need at this moment right now to take a step back and recharge before continuing with your day.
This timeout is for you who need a break from what is going on at this point.
At this moment things might be feeling a bit overwhelming for you.
You might feel stressed,
Perhaps even a bit anxious.
Remember that that is all normal and when we are faced with hard or strenuous situations for whatever reason they arise,
We will feel it and sometimes get overwhelmed.
But that is normal.
My name is Katrin and I'm going to be your guide during this timeout.
And if you haven't done so already,
See if you can find somewhere where you can be with yourself for a few minutes,
Without people or events needing your immediate attention.
Where you can be as comfortable as is possible for you at this time.
This can mean standing or laying down or sitting alone with no one else around.
Or sitting somewhere where there are other people around you,
But not engaging with you at this time.
Just do what suits your circumstances right now.
Now we will begin.
So just pause,
Pause and take a couple of breaths in your own way.
And relax.
Just let yourself relax for the next few minutes.
This is your time.
This is your timeout.
And together we are going to create a little space between what is going on around you and yourself.
So pause and breathe and relax.
Just for a moment and have a look around you.
Have a good look around you and see what it is that you can see.
And don't dwell on it,
Just look at it.
Look at what is around you right now.
Now,
Rest your gaze in front of you or close your eyes if that feels ok for you at this moment.
Lower your shoulders and take a deep breath.
And another.
All the way in.
And all the way out.
And another.
All the way in.
And all the way out.
And take a breath all the way in as much as you can.
The deepest breath you have taken all day.
And breathe out.
And relax.
And lower your shoulders.
And then switch your attention to the sounds around you.
And have a good listen.
What can you hear?
What different sounds can you make out?
And don't dwell on it,
Just listen.
And also acknowledge that silence is also a sound.
See if you can hear silence somewhere.
Take a breath in all the way in.
And out all the way out.
And then you take a breath in all the way in.
And before breathing out just hold your breath for a moment.
Before letting it go.
Releasing it all the way out.
Lowering your shoulders.
Relaxing.
And breathe in.
And breathe out.
And release.
And relax.
Relax your shoulders.
Your neck.
Your forehead.
The muscles around the eyes.
The cheeks.
The jaws.
Perhaps even letting the jaw drop a little bit further down.
And now switch your attention to what you can feel.
What sensations can you feel?
Can you feel an itch somewhere in your body?
Or perhaps a tingling somewhere?
Or perhaps you can feel your breathing moving the chest.
Moving the tummy.
Or moving somewhere else.
And can you feel the air against your skin?
And breathe in.
And hold.
And out.
Release.
And relax.
And breathe in.
And hold.
And breathe out.
And release.
And relax.
And hold.
And out.
Release.
Relax.
And can you notice that the air going in through the nose is slightly cooler?
Than the air going out through the nose.
Breathe just the way you breathe.
And let yourself feel every breath going in and going out.
Breathe the way you breathe.
Your breaths may be short or long.
Or shallow.
Or quick.
Or slow.
All breaths are your breaths.
Your breathing is perfect.
And relax.
And lower your shoulders.
And just breathe and relax for a few moments.
In silence.
This time out is about to come to its end.
So start moving a little bit.
Move your neck.
And your jaws.
And the eyes.
The muscles around the eyes.
And move your arms.
And your hands.
And your fingers.
And legs.
And feet.
And toes.
And arms.
And stretch your back.
And feel your shoulders.
And slowly prepare to continue your day.
Prepare to come back.
To continue your day.
Take a deep breath.
All the way in and all the way out.
And take a deep breath in.
And hold.
And breathe out.
And release.
And relax.
Lower your shoulders.
And when you're ready.
And start moving on.
With your day.
And I wish you a nice day forward.
And thank you for taking this time out together with me.
Have a good day.
