Welcome.
This practice is a simple way to help your nervous system slow down,
Using the breath as a vehicle.
There is nothing complicated here,
And nothing you need to force.
Just a few minutes to let the body settle.
Find a comfortable position,
Seated or lay down,
Wherever it feels most supportive.
If it feels ok,
You might gently close the eyes,
Or soften the gaze.
First,
Just notice your breathing as it is.
No control yet,
Just observing.
The inhale,
The exhale.
Even if it feels shallow,
Or uneven,
Or anxious and tense,
That's completely ok.
We're starting exactly where you are.
Now we'll begin to slow things down,
Very gradually.
Breathing in through the nose,
And out through the mouth,
Slowly,
Like a soft sigh.
Inhaling,
And exhaling.
Allow the shoulders to relax,
No effort in the face.
Now if it feels comfortable,
Allow the exhale to become just a little longer than the inhale.
Not forced,
Just slightly slower.
Breathing in,
And out longer.
And again,
Inhale,
And slowly a steady exhalation.
Each breath out is a signal to the body that it can soften,
That it's ok for it to relax.
If the mind wonders that it's completely normal,
Just gently coming back to the feeling of breathing out slowly.
You're not trying to create a perfect breath,
Just a slightly slower rhythm to remind the nervous system that it's ok to feel safe.
Now imagine the exhale moving down through the body,
From the chest,
To the belly,
To the hips and the legs.
Like tension draining downward.
Breathing in,
And out slowly.
Breathing in,
Gather the energy,
And take it down,
Exhale.
Allow yourselves to be drained from tension.
Now allowing the breath to return to it's natural rhythm,
No control,
Just notice.
You might sense a little more space,
Or softness in the body.
Even a small shift is enough.
Take one slightly deeper breath in,
And again breathe it in.
Take one slightly deeper breath in,
And on the exhale with a sound.
Imagine the sound of the waves,
Or the sound of the wind blowing through the trees.
Inhale it in,
Gather energy,
And exhale let it out.
One more time,
Inhale bring it in,
Gather,
Gather,
Gather,
And exhale sigh it all out.
Allow all tension to melt away,
To wash away from the mind.
Your nervous system is always responding to how you breathe,
That is the message,
That is the secret.
And you can return to this any time.
If this practice was helpful,
I invite you to hit the favorite button,
So you can come back whenever you need this.
Whenever you're ready,
Gently open up the eyes,
And continue with your beautiful,
Bright life.
