As always,
We'll be welcoming in the soothing havening touch,
Crossing your arms across your chest and resting your fingertips on the top of your shoulders and moving your hands down your arms to your elbows in a nice moving hug and slowly,
Gently repeating that motion over and over again.
You may also choose to welcome in palm havening,
Which is as though you're washing your hands under warm water,
Rubbing the palms of your hands together in a slow,
Gentle cadence.
To start this exercise,
I'd like to invite you to float back to an experience that has continued to cause you disturbance or distress throughout the course of your days.
Now that you've identified this experience,
It's as though we're dipping our toes into the sensory experience of what happened.
Bring it into your mind,
Noticing what are you seeing,
Hearing,
Smelling,
Tasting,
Feeling and touching.
What is happening for you as you revisit that moment?
And on a scale of zero to 10,
Where 10 is the highest level of activation you can possibly imagine and a zero is completely zen,
You couldn't care less.
Where would you rank this experience?
Very good.
Now let's go ahead and welcome in that soothing havening touch.
Bring your hands down your shoulders to your elbows,
Rubbing your palms together.
And we're going to do a sequence of breath.
To start,
Let's welcome in a gentle,
Easy breath,
Counting in three,
Two,
One,
And release to a count of five,
Four,
Three,
Two,
One.
And let's go a little deeper.
Breathe in to a count of six,
Five,
Four,
Three,
Two,
One.
Even deeper into your belly,
A gentle deepening breath.
Breathe in to a count of five,
Four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One.
Very good.
And let's go back down,
Breathing in to a count of four,
Three,
Two,
One,
And release to a count of six,
Five,
Four,
Three,
Two,
One,
And gentle breathing in to a count of three,
Two,
One,
And release to a count of five,
Four,
Three,
Two,
One.
Beautiful.
And invite your breath to return to its normal use rhythm.
And let's check back in on that target.
Where would you rank that identified experience now on that scale of zero to 10?
And if it's still above a two,
Let's do one more round of breath.
And if it's not,
You're good to go.
Strong work.
Let's continue our breath work,
Breathing in to a count of three,
Two,
One,
And out to a count of five,
Four,
Three,
Two,
One,
And deeper to a count of four,
Three,
Two,
One,
And let it go to a count of six,
Five,
Four,
Three,
Two,
One,
And one more all the way deep into your belly.
Breathe in five,
Four,
Three,
Two,
One,
And release and all to count of seven,
Six,
Five,
Four,
Three,
Two,
One.
And let's go back,
Breathing in to a count of four,
Three,
Two,
One,
Release to a count of six,
Five,
Four,
Three,
Two,
One,
Breathing in,
Count of three,
Two,
One,
And releasing,
Five,
Four,
Three,
Two,
And one.
Beautifully done.
And let's check back in on that experience.
Once again,
On that scale of zero to ten,
Where would you rank it now?
