Hello and welcome to this short practice to help find some calm and relaxation when you've been spending a little bit too much time on a screen.
Maybe you're feeling a little bit brain fog,
Maybe you're feeling eye strain,
Maybe you're struggling to concentrate.
Use this practice as time for your eyes and mind to rest from screen time and all of the intake of information that comes with that.
So take a moment to make any final adjustments and help yourself to feel a little bit more comfortable.
I do invite you to close your eyes if you feel comfortable too.
It's to really give those eyes a rest.
They do a lot.
So let's allow them to rest.
Align your body so you feel relaxed but still alert and still awake.
Feel the comfort beneath you.
Feel into this moment noticing touch between your body and your clothes or your body and your support.
Notice any spaces in your body where maybe you can unravel some tension.
Invite a little bit of space.
Allow softness.
Start to tune into your breathing.
Take a big inhale through your nose.
Pause for a beat.
Then exhale fully through your mouth.
Make a sigh if you wish.
Once again,
Inhale through your nose.
Pause.
Exhale out through your mouth.
Do a few more rounds of that in your own time.
Inhaling through your nose,
Pausing at the top.
Then fully exhale out through your mouth.
With each exhale,
Imagine any stress or pent-up frustration leaving the body with it.
You can expel this energy out of your body.
It is just energy.
Allow it to release and re-relax.
Come back into your body,
Into this pausing space.
Releasing any tension from your temples.
You can feel the tension or just imagine those muscles on the sides of your eyes just releasing.
Soften the muscles of your forehead,
Across your eyebrows.
Really soften that space in between your eyebrows.
And if you can't feel it,
Just imagine space being made.
Soften the muscles around your eyes,
Your jaw,
Your ears.
Soften your tongue so it rests towards the roof of your mouth.
Relax your jaw.
Soften the muscles around your neck.
And soften the muscles of the shoulders across your collarbones and the top of your back.
Soften all the way down your arms from your shoulders past your elbows to your wrists and your fingertips.
Just resting your hands wherever they feel the most comfortable.
Soften your heart space.
Greeting any judgments,
Frustrations or tension around that space with compassion and can you just let it go?
Soften your abdomen.
Giving your hips into the ground,
Into your support.
Just feeling heaviness and a groundedness there.
Soften your thighs,
Your knees,
Your lower legs,
Your shins and your calf muscles.
Soften your ankles,
Both feet and your toes.
Feeling clarity running through your body from the top of your head down to your feet and then into the ground or into your support.
Scan through your body once again in your own time if you feel like you need it.
If you feel clear enough,
Just take the next couple of minutes to breathe here.
I'll be silent for that time but I will come back to you in a minute or two to reconnect when our time is over.
You Soften your awareness back to your breath now if you've watched to your mind wander.
Come back into your body just feeling that clarity and stillness.
Deepen your breath,
Maybe take a few breaths in through your nose and out through your mouth just clearing anything left.
And I invite an inward smile here just in gratitude for yourself for taking this pause to give yourself some rest.
Come back into stillness and find a bit of clarity.
I invite you to come back to this practice as often as you need to whenever your eyes or your mind need a little bit of rest from work,
From screens,
From stress,
From tech.
Maybe as something to do at the end of your working day as a reset for your evening whenever you feel it most appropriate.
Thank you and have a lovely day.
