Bitesize Compassionate Break - Physiological Sigh (No Music)

A three minute brief compassionate break incorporating the physiological sigh to support calming, grounding and allowing our nervous system to centre. Perfect for the start of the day, lunch breaks or the end of the day.

Transcript

Today we're going to take a bite-sized compassionate break.

Starting off with three lovely physiological sighs.

So that's breathing in halfway,

And the rest of the way,

And then letting the breath go in a lovely sigh.

And we're going to do that again.

Breathing in halfway,

And the rest of the way,

And then letting the breath go in a lovely big sigh.

And then one more time.

Breathing in halfway,

And the rest of the way,

And then letting the breath go in a lovely big sigh.

Allowing ourselves to notice how we're feeling after that.

Noticing what's wrong,

If we perhaps need to loosen the tension in our jaw.

Maybe giving our shoulders a roll and letting them drop down if we've been carrying them up high.

Checking in with your belly and letting go of the tension there if you need to.

And then checking in with yourself and noticing what you need today.

And making yourself a compassionate promise to meet one of those needs,

However small.

It might be going to get a glass of water,

Having a wonderful cup of tea,

Making sure you've got your favourite snack later on,

Or some time for a breath of fresh air.

But making the space to make yourself a compassionate promise to do something good for yourself today,

And meet your own needs,

However small.

And then we're going to take one more compassionate sigh before we close off our practice.

So breathing in halfway,

And then the rest of the way,

And then letting the breath go in a nice big sigh.

Well done for making space for yourself today,

For this little compassionate bite-sized break.