Come and find a comfortable position.
Maybe having a little shift through the body.
Taking the weight from side to side or forwards and backwards.
Working with those shifts in the physical body,
Any movement,
Any shifting.
Doing whatever you need.
And when you feel ready to,
Just coming to settle in that centred,
Neutral place.
Place where you can relax down and release through the legs,
Through the feet.
Going down through the sit bones.
Finding steadiness all the way through the lower body.
From that place of steadiness.
Having a light drawing up through the spine.
Maybe a lift through the crown of the head.
With that light lift,
You find a sense of space.
Going all around the body.
For you to lift up and breathe deeply into.
On your inhale,
Find another deeper,
Stronger lift up through the body.
Inhale,
Let everything sink down.
Inhaling to lift.
Working to settle.
Just feeling how this breath almost moves like a wave.
As if you were just stood at the edge of the ocean,
Watching the tide draw in on the inhale.
Rolling back out on the exhale.
A constant flow of that tide,
With a steady flow of breath.
As you stay with that wave,
You notice that everything else just melts away.
Any thoughts?
Any of your surroundings?
They're all there.
But for now,
They just soften to you.
All you're aware of is that breath.
And as you watch that wave,
You just start to notice that at the top of that inhale,
As the wave draws in,
There's a slight little moment.
Any little pause before it starts to roll back out.
And then at the furthest point,
The bottom of that exhale,
There's another little pause before it draws back in.
Just observing those little moments of transition.
A tiny pocket of suspension of the breath,
Where in that moment,
It's not changing or moving or doing anything at all.
In that pause,
Everything is still.
Just starting to stay in that pause for a tiny bit longer.
Just for a single second or two,
Catching that stillness before falling back into that breath.
Four grand forcing that breath at all.
Just return to a few natural rounds,
Full in-breaths,
Full out-breaths.
Playing with the length of that pause,
The suspension that comes in that transition.
And let any control of that breath go.
Return to just being an observer,
The edge of that tide,
Watching from the outside as it rolls in and rolls out.
And then gently let go of the vision of that wave.
Take your awareness back to the shape of your body here in this place.
Gently becoming aware of the hands and of the feet.
Becoming aware of the arms and legs.
Gently taking a little movement through the muscles in the face,
The head or the neck.
Very gentle stretch,
A light bit of movement,
Just to softly wake the body back up.
Staying here for as long as you like,
Whenever you're ready,
Opening the eyes and returning to your day.
