Hello and welcome.
I'm so glad that you've chosen to spend these next few moments with yourself.
Perhaps you've only just woken up.
And maybe your mind has already begun to fill with everything that lies ahead for your day.
Things to remember,
People to support.
Conversations to have.
Decisions to make.
Or perhaps there isn't one obvious reason at all.
You simply woke feeling a little unsettled,
Your mind feeling a little scattered.
Or already carrying more than you'd like.
If that's how you're feeling today,
Then please know that you're not alone.
And you don't need to make those feelings disappear before we begin.
But for the next few minutes.
Was simply going to help your mind and body to feel a little more grounded.
Not by forcing calm or trying to stop your thoughts.
But by gently reconnecting with what has been here all along.
Your breath.
Your body.
And the steady ground beneath you.
And little by little,
Yourself.
In your own time.
Allow yourself to find a position that feels comfortable.
Whether that's sitting down cross-legged on the floor.
Or in your favorite chair.
Or perhaps lying down on your yoga mat on your bed.
But wherever you choose.
Allow your body to feel fully supported.
Rest your hands somewhere easy.
On your lap.
Or by your sides.
And if it feels comfortable,
Allow your eyes to gently close.
Or simply soften your gaze at an object or a space in the room that you're in.
We'll start by taking three cleansing breaths together.
These always seem to help me feel a little more grounded and at ease when I take part in them.
We'll take slow breaths in through our nose.
And then we'll exhale with a gentle sigh through our mouth,
So that we're letting go of any tension that we might have built up.
Let's start with our first one.
Taking a slow but deep breath in through your nose.
Reaching the top And breathing out through your mouth with a gentle sigh.
Again,
Breathing in gently through your nose.
All the way to the top.
And sighing it all out through your mouth.
Last one here together,
Breathing in through your nose.
And out with a sigh.
Thank you for joining us.
Allow your breath to return to its natural rhythm.
Thank you.
Bye!
A gentle reminder,
There is nowhere else that you need to be right now.
Begin to notice all the places where your body is being supported.
Perhaps your feet resting on the floor.
Your legs supported beneath you.
Your back meeting your chair,
Or your whole body resting against your bed.
And without changing anything.
Just simply notice that the ground has been holding you all along.
It asks nothing from you.
It doesn't expect you to have everything figured out.
It doesn't need you to rush.
It simply supports you.
Just as it always has.
Perhaps allow yourself to settle a little more deeply into this support.
To feel a little more relaxed and a little more grounded.
I'd like for you now to gently bring your attention to your forehead.
Can you soften it even just a little?
Releasing any effort that you may have been carrying without even realising.
Moving your awareness to the muscles around your eyes.
Allowing them to be soft.
If you have your eyes closed.
Just make sure that they're gently closed and not squeezed shut.
There is nothing that you need to watch for right now,
And nothing that you need to anticipate.
Moving your attention to your jaw allowing it to unclench.
Bringing your tongue away from the roof of your mouth.
Bringing your awareness to your shoulders.
And notice if they've been quietly carrying the weight of the day.
Before it has even started.
Let gravity do its job.
And let your shoulders come away from your ears.
Or if you're laying down.
Let the ground beneath you take their full weight.
And take a slow breath in.
And as you breathe out,
Allow your shoulders to soften.
Little by little.
As though gravity itself is gently reminding you that you don't have to carry everything by yourself.
And feel this softness traveling down your arms.
Your elbows.
Your forearms your wrists.
The palms of your hands.
Allowing them all to become heavy.
And supported by the ground beneath you.
Next bringing your awareness to your chest to your heart space and simply noticing the movement of your breath.
Whatever you notice today is welcome.
There's nothing to fix and nothing to change.
Moving your attention to your belly.
See if your belly can soften.
Not holding onto any breath here.
And allowing each breath to gently rise and gently fall.
Noticing your hips.
Your thighs.
Your knees.
Your coughs,
Finally your feet and your toes.
Just rest here for a moment.
Feeling supported.
Feeling steady.
Feeling grounded You fool!
And then you always come back to see me.
Bye!
Now.
I'd like for you to imagine yourself standing on a peaceful woodland path.
The morning air feels fresh against your skin.
Soft morning light filters gently through the trees.
Birdsong drifts through the forest.
And you notice how solid the earth feels beneath your feet.
Each step that you're taking through this woodland is slow.
It's on Hari.
And comfortable.
And with every step,
Your feet to reconnect with the ground beneath you.
The ground that is steady,
Reliable and always there.
And around you.
Everything is moving at its own gentle pace.
Nothing is rushing.
Nothing is stroving.
The forest simply is.
And you continue walking down your woodland path.
Until you come across a beautiful old tree.
Its branches stretching wide.
And its roots reaching deep into the earth.
Held and grounded.
It's been weathering every season.
Not because life has always been really easy for it,
But because it has remained deeply connected to what supports it.
And perhaps you choose to sit beside this tree.
Resting your back gently against its trunk.
Feeling its quiet steadiness,
Its calm presence.
And as you sit here beneath the tree,
Perhaps you begin to notice that same sense of steadiness within yourself.
It may have felt hidden beneath busy thoughts.
A packed calendar.
Feelings of overwhelm or uncertainty.
But it has never left you.
It has simply been waiting for a little space to be noticed again.
Take a slow breath in.
And as you breathe out.
Allow yourself to let go of needing to hold the whole day all at once.
For you don't need to solve every problem this morning.
You don't need to know every answer.
And at this moment,
You only need this breath.
Thank you for watching.
Bye!
Thank you.
Thank you.
I'll offer some affirmations.
Maybe you'd like to repeat them quietly to yourself?
Or perhaps just let them wash over you.
And take what you need.
I do not have to carry the whole day all at once.
I am safe to slow down.
I can take one moment at a time.
I carry steadiness within me.
I can return to my breath.
I can find my way back to solid ground.
I am enough.
Exactly as I am.
Begin to notice your breathing once more.
Feel the support beneath you.
Notice the sounds around you the temperature of the air.
The space that you're in.
Bringing back some gentle movements.
Maybe wiggling your fingers and your toes.
It might feel good to gently move your neck side to side,
Very gently.
Feeling that gentle stretch on each side of your neck.
Maybe rolling your shoulders.
Backwards and forwards,
Again slowly and gently.
And in your own time and when it feels comfortable for you.
If you've had your eyes closed.
Gently flutter your eyes open.
Or if you've had your gaze softened in front of you.
Just bring your focus back into the room.
And as you continue with the rest of your day.
Remember that feeling grounded doesn't mean everything around you has to be calm.
But even when life feels uncertain.
You can return to something steady within yourself.
Your breath.
Your body.
And the ground beneath your feet.
And please know that you don't have to carry everything all at once and all on your own.
Thank you for sharing these peaceful few moments with me today.
I hope you can move into the rest of your day feeling just a little more grounded and a little more connected to yourself.
Take gentle care.
You
