Welcome.
Take this time to do absolutely nothing.
You don't need to solve anything.
You don't need to figure anything out.
You don't need to be productive.
For the next few minutes.
Simply allow yourself.
To be here.
Find a comfortable position You can sit or lie down.
Let your hands rest somewhere comfortable.
And if it feels good for you.
Gently close your eyes.
Take a moment to notice where your body is being supported.
The ground beneath you.
The Chair.
Venetia.
Goodbye.
The next You don't have to hold yourself up quite so much.
Let yourself be supported.
And begin to notice your breath.
Without changing it yet.
Simply notice the inhale.
And the XA.
Notice where you feel the breath most clearly.
Perhaps around your nostrils perhaps in your chest.
Perhaps in your belly.
There is nothing to do with the breath.
Just notice.
Now very gently.
Invite your breath to become a little slower.
Breathe in through your nose.
And breathe out slowly.
Again.
A soft,
Easy inhale.
And a longer slower exhale.
There is no need to take a very deep breath.
In fact.
Let your breathing be comfortable.
Genta.
Quiet.
And false.
And allow the exhale to be just a little longer than the inhale.
In hate.
And slowly exhale.
Being hate.
And so fun as UXA.
With every exhale imagine giving your body permission to let go of just a little bit of effort You don't have to relax completely just soften by 1%.
Now bring your awareness to your face.
Notice your forehead.
Let it soften.
Relax the space between your eyebrows Soften around your eyes.
Let your Chao become heavy.
And allow your tongue to rest naturally in your mouth Take a gentle breath in.
And slowly.
Breathe out.
Let your face soften.
Bring your awareness to your neck and shoulders Notice if you're holding yourself here.
And if you are You don't need to force the tension away.
Simply notice it.
Then with your next exhale allow your shoulder to drop a little.
Ian Hay.
Annex C.
Shoulders becoming heavier.
Bring your attention down through your arms Your other arms.
Your elbow Your forearm.
Your hands.
Your fingers.
Feel the weight of your hands.
Nothing to hold.
Nothing to grasp.
Just resting.
Now bring your awareness to your chest.
Notice the gentle movement created by your breath.
The chest rising.
And folding.
And beneath all of that movement.
Simply notice that you are breathing.
Your body knows how to do this.
Without you controlling it for these few moments.
You can let it breathe for you Now bring your awareness towards your belly.
As you inhale.
Allow the belly to gently expand.
As you exhale,
Allow it to soften.
No pushing.
No pulley.
Just a natural movement.
Inhale,
Soften.
Exhale,
Release.
Stay here for a few breaths.
Breathing slowly.
And allowing the exhale to be slightly longer than the inhale.
Perhaps you can imagine that each exhale is a message.
To your body.
You are safe enough to slow down.
Again,
Inhale gently.
And exhale slowly.
You are safe enough.
To slow down.
One more time.
A soft inhale.
A long,
Easy exhale.
Nothing to achieve.
Nothing to become.
Just this moment.
You Now notice your whole body.
Your face.
Your shoulders,
Your chest.
Your belly.
Your arms.
Your legs.
Your entire body.
Being supported.
See if you can release the idea.
That you need to be somewhere else for these few moments.
There is nowhere else you need to go.
Nothing else you need to do Just breathe.
If thoughts appear,
That's okay.
You don't need to stop your thoughts.
Simply notice.
Thinking.
And gently return to your breath.
If emotions appear,
That's okay too.
You don't need to change them.
You can simply make space for whatever is here.
Come back to the feeling of the breath.
In hay.
Exhale.
Now allow your breathing to return to its natural rhythm.
No need to make the exhale longer anymore.
Just breathe naturally.
Notice how you feel now Not whether you feel perfectly relaxed not whether you did this right Simply notice.
Maybe something feels softer?
Maybe your breath feels quieter.
Maybe your body feels heavier.
Or maybe you simply feel a little bit more.
Present Whatever you notice is enough.
Take one final,
Slow,
Comfortable breath in and let it go gently.
Begin to notice the space around you again.
The surface beneath your body.
The temperature of the air.
The sounds around you.
And when you're ready,
Slowly begin to move your fingers and toes.
Perhaps roll your shoulders And if your eyes are closed,
Gently blink them open.
Take this sense of slowness with you.
You don't need to carry it perfectly into the rest of your day.
Just remember.
You can pause.
You can breathe.
You can soften.
And sometimes coming back to yourself begins with something as simple as one slow breath.
Thank you for practicing with me.
Take care of yourself.
Namaste.
