This is a gentle guided meditation.
For those moments.
When your body feels as though it's stuck on high alert.
Perhaps your heart is beating a little faster.
Your muscles.
Feel tense.
Remain.
Is searching.
For what needs to happen next?
Maybe you simply have that raceless.
Unsettled feeling.
Tells you it's difficult to fully switch off.
Sometimes.
Even when the moment itself is quiet.
The body can still feel as though it needs to be ready.
Ready to respond?
Ready to act.
Ready for whatever might happen next?
For the next little while.
We're going to gently invite your body to slow down.
There is nothing you need to force.
You don't have to make yourself relax.
We're simply going to give your body time.
Space.
And gentle signals that it can begin to settle.
So when you're ready Find a comfortable position.
You may choose to sit.
Or lie down.
Allow your hands to rest somewhere comfortable.
And if it feels right for you.
Gently close your eyes.
Or simply.
Soften your gaze.
Before we do anything else.
Notice the support beneath you.
Feel the chair.
The beat.
The floor.
Or whatever is supporting your body.
Notice where your body makes contact with that surface.
Feel its steadiness.
You don't need to hold yourself quite so tightly right now.
Allow yourself to feel supported.
Take a moment here.
Now notice the room around you.
Even if your eyes are closed.
Become aware of the space that you're in.
Notice a sound.
Perhaps another sound?
Notice the temperature of the air.
Notice where your clothing touches your skin.
Feel your hands.
Feel your feet.
And simply remain yourself.
I am here.
Right now.
I am here.
Now gently bring your attention towards your breathing.
Don't change it immediately.
Simply notice how you're breathing today.
Is it fast?
Shallow.
Uneven.
There is no wrong answer.
You're simply noisy.
And whatever you find is okay.
Your body has been breathing for you all day.
So,
You haven't to think about it.
So,
For the next few moments.
Simply observe.
The reason and.
I'm breathing out.
And now?
If it feels comfortable.
Allow the next breath in to be gentle.
No huge blip.
No effort.
Just a soft breathing.
In a slightly longer breathe out.
Again,
Gently breathing in.
And slowly breathing out.
Imagine the exhale.
That's how they can go.
Lord of everything.
Just a level.
Please and end.
And release it.
Again.
Breathe in and out.
Andrew Leeson Now bring your awareness towards your feet.
If your feet are resting on the floor.
Gently press them down.
Feel the firmness beneath them.
Press just enough to notice the muscles in your feet.
And legs beginning to engage.
Hold for the moment.
Angelis.
Feel the difference.
Gently press your feet down.
Feel the contact.
Feel the strength in your legs.
Angelis.
If you're lying down.
You can simply press your heels gently into the surface beneath you.
Angelis.
There is something beneath you.
Something solid.
Something's supporting you.
And not floating away with your thoughts.
You are here.
And sage your body.
Endless moment.
Now gently press your palms together.
Or press your hands down into your thighs.
Or the surface beneath you.
Feel the pressure.
Notice the muscles working.
Hold for just a moment.
Angelis Notice what happens when you stop pushing.
Again.
Gently press.
Feel the strength.
And release.
Sometimes when the body is in fight or flight.
There is energy there.
Energy preparing us to move.
To act.
To protect ourselves.
So rather than demanding that the body suddenly becomes completely still.
We're giving some of that energy.
Somewhere to go.
Pleasant.
Angelicent engaging.
And soften it.
Missed him to be embraced.
Take a gentle breath in.
And breathe out Now gently lift your shoulders towards your ears.
Not too tightly.
Just enough.
To feel the muscles engage.
Hold them there for the moment.
And then let them drop.
Notice the difference.
A team.
Gently lift the shoulders.
Hold.
And release.
Let them become heavy.
Let your arms become heavy.
Let your hands rest.
Now do a issued draw.
You may not even have realised you were holding it tightly.
Allow a little space between your teeth.
Let your tongue rest.
Soften around your mouth.
Soften around your eyes.
Smooth the forehead.
Take another easy breath in.
And a long breath out.
And now notice your heart.
You don't have to change its rhythm.
Don't need to tell it to slow down.
Simply notice.
The end is near.
Working for you.
Moment after moment.
Effort feels comfortable.
Place one hand over your heart.
And perhaps your other hand over your belly.
Feel the warmth of your hands against your body.
Feel the movement underneath them.
And stay here for a few breaths.
Breathe in and out.
And slowly breathing out.
Perhaps gently to mind yourself.
Add one half to that.
I don't have to react.
I can give myself a moment.
Again.
I don't have to rush.
I don't have to react.
I can give myself a moment.
Your body.
Is incredibly good at preparing you.
Hypnosis,
Response.
Epithets.
Sometimes,
Though,
It continues preparing long after the moment has passed.
The shoulders stay tense.
The breathing stays shallow.
The mind keeps searching.
What's next?
What of half the gold?
What could go wrong?
What do I need to do?
And so right now.
We are gently interrupting that pattern.
Not by fainting against it.
But by coming back to what is actually happening in this moment.
So do this.
What can you hear right now?
What can you feel beneath your body?
Can you feel your hands?
Can you feel your feet?
Can you feel the breath?
Leave in your body.
This is where you are.
Not five minutes from now.
Not tomorrow.
Not unsaid the next thing that needs to be done.
Here.
Take a gentle breath in.
And as you breathe out Imagine your whole body becoming just 1% softer.
That's all.
1%.
Your shoulders.
1% softer.
Get your.
.
.
One percent softer.
You're Bailey.
1% softer.
Your hands.
1% softer.
Your legs.
1% softer.
You don't need to go from high alert to complete relaxation in one moment.
Your body.
Can arrive slowly.
Let it take its time.
Breathe in and.
.
.
And slowly breathing out.
Perhaps another 1% and again.
Imagine now that every exhale is a breath.
Is turning down the volume inside your body.
Not switching any of them off.
Simply turning it down a little quieter.
A little slower.
A la Olay Sargent.
The thoughts don't need your attention.
Quite so urgently.
The muscles.
Don't need a brace.
Quite so tightly.
You don't need to prepare for every possibility.
For this moment.
You can simply be.
Perhaps not the snow.
Whether anything has changed since we began.
Don't look for some adornments.
Transformation.
Look for small things.
Perhaps your breathing feels different.
Perhaps your hand is softer.
Perhaps your shoulders have dropped?
Perhaps there's a little more space inside your chest.
Or perhaps you simply feel more aware of your body.
Whatever you notice is enough.
There is no particular way you need to feel.
Now imagine a gentle wave of softness.
Moving slowly down through your body.
Beginning at the top of your head.
Moving across your forehead.
Around your eyes.
So do you hear,
Joe?
Down through your neck.
And I cross your shoulders.
A slow wave.
Nothing brushed.
Nothing forced.
Moving down through your arms your hands.
Your fingers.
Cross your chest.
Through your ribs.
And then to your belly.
Down through your hips.
Your thighs in peace.
You'll do on the X.
Your ankles.
And finally,
Your feet.
As though the body is gradually receiving the message.
You can put some of the armor down now.
You can loosen your grip.
You can breathe.
Let yourself rest here.
No instructions for the few moments.
Nothing to do.
Simply breathe.
And if the mains start to loosen their head again Come back.
Feel your feet.
Feel your hands.
Feel the surface beneath you.
And breathe out slowly.
You can come back to these simple things.
Whenever you need them.
Your feet on the ground.
Your body is supported.
Your breath leaving your body.
The sounds around you.
This moment.
Here.
One.
Perhaps quietly repeat to yourself.
I am here.
I can slow down.
I don't need to respond.
To everything at once.
Again.
I am here.
I can slow down.
I don't need to respond.
To everything at once.
And now?
Begin to let your breathing return completely to its natural rhythm.
Now is your whole body.
Notice the space around you.
Listen again to the sounds in the room.
Feel the surface beneath you.
Perhaps gently move your fingers.
Move your toes.
Roll your shoulders if that feels good.
Maybe take a comfortable stretch.
There is no need to rush back.
Take your time.
And when you're ready.
Slowly open your eyes.
Allow the room to come back into focus.
And remember.
And your body.
Begins to move into higher land.
You don't have to fight against it.
Come back to your feet.
Come back to your hands.
Come back to your breath.
Give your body a little time to find its way back to calm.
Thank you for sharing these moments with me.
Take gentle care of yourself.
And I'll meet you here again soon.
