Okay,
So find a space wherever you are at the moment that you feel comfortable and you can start to relax in a space for the next few minutes.
I want you to slowly close down your eyes when you're ready and start focusing on your breath.
In through the nose and out through the nose.
Try and create the sound of the ocean with your breath called Wijai breath.
Notice what's coming up for you right now.
Check in with yourself.
Check thoughts,
Want feelings,
Anything that's going on.
Currently there's a lot happening in the world,
A lot of anxiety rushing all around us.
When we come back to breath,
It's a moment to check in with what we can control,
That is ourself and how we respond to anything that's happening.
Notice anywhere in your body that you feel discomfort.
Maybe it's some tightness in the chest or some pain in the neck.
Whatever this is,
Go to that place and breathe into that space.
I want you now to tense up all of your muscles for two,
Three,
Four,
And then let them go and let your body fully relax.
Check in with yourself to see what does feel comfortable in the body right now.
Where do you feel relaxed?
Can you create more comfort in your body?
Loosening your shoulders or your neck,
Maybe some small twists in your back.
Our bodies are a containment for everything that happens for us.
When we start to feel unsafe or anxious,
That can feel a lot bigger than what we have control over.
So to help assist with that,
I want you to put your right hand underneath your armpit and the other arm over your other shoulder.
This can represent our own containment,
Us holding ourself.
Notice if you feel anything different right now.
Maybe different feelings,
Thoughts,
Sensations,
Or energy flowing through the body.
Take a nice deep breath here and a big exhale.
Simply release back towards,
Down by the sides of your body with your arms.
Let that dangle there.
No tenseness at all,
Just relax.
Another example of keeping ourselves contained.
You're putting your right arm over your forehead and your left arm on your chest.
What do you notice here?
What do you notice in between the hands?
Again,
Energy flow.
Maybe a calmness.
Maybe a more deeper sense of relaxation.
A reduction in our anxiety.
Remove this hand from your head and place it down on your stomach,
Lower stomach.
Notice the space in between the hands here.
By now you might feel clear,
More at ease,
Or maybe similarly to before.
So again,
Breathe into this space.
Through the nose,
Let the stomach rise.
Open it out and let the stomach flatten.
Do a couple more of these.
This is our containment.
Know that you can come back here in times of stress,
Pressure,
Anxiety.
When you're ready,
Release your hands by your side again.
Take one more big inhale and an open mouth release.
When you're ready,
Open your eyes and come back to the room.
