If you've got a big movement coming up,
Let's take the next five minutes to recenter,
To reconnect with your breath and to bring a sense of calmness that you can carry with you through the rest of the day.
Inviting you to get into a comfortable position now,
Your back supported,
Your head free from support.
And then whenever you're ready,
Gently closing down your eyes or softening your gaze and turning your attention towards your breath.
Just noticing the breath as it is for you right now.
Not trying to change it or control it in any way,
Just simply observing the breath as it breathes itself right now.
Inviting you to continue observing the breath if you wish.
If not,
We'll move on to some extended exhale breathing.
Taking control of your breath now.
Slowly breathe in and out at your own pace.
Then on your next breath,
Simply setting an intention for your exhale to be longer than your inhale,
Even just slightly.
Not forcing the breath,
Not breathing to the point of discomfort.
Just simply setting an intention for your breath to be even just slightly longer on your exhale than on your inhale now.
And continuing to take some of these deep extended breaths out at your own pace now.
Perhaps noticing your body softening,
Melting into wherever you're sitting right now with every extended breath out.
Noticing yourself feeling calmer,
More relaxed.
Noticing your breath slowing down.
Now inviting you to let go of your breath.
And move your awareness to the soles of your feet,
Grounded against the floor or surface beneath you.
Noticing how supported your body feels.
How this surface carries the weight of you,
How you're sitting right now.
Help me,
It's very.
.
.
Begin to scan our body with our mind.
Noticing any points of tension.
And allowing it to gently soften.
Giving your awareness up from the soles of your feet to your ankles,
Your calves,
Your knees,
Your thighs.
Feeling the back of your legs supported against the surface you sit on at the moment.
Carrying all of your weight right now,
Allowing you to soften.
Moving your awareness up through your hips,
To your belly,
Your chest and your back.
Noticing whatever is here for you right now.
Perhaps noticing the breath breathing in and out your chest or belly.
Perhaps noticing the back of chair surface against your back.
Just noticing whatever is here for you right now.
Then moving your awareness from your fingertips,
Your hands,
Wrists,
All the way up to your arms,
Through your neck and resting your awareness on your head.
Noticing any spots of tightness or tension.
Perhaps bringing some softness to your jaw.
Your cheeks.
Your eyes and eyebrows and then resting your awareness on the top of your head.
And now simply allow your awareness.
To rest on your whole body.
Just noticing how your body feels right now.
And then whenever you're ready allowing that awareness to fade away and simply resting for the last few moments You can stay seated as you are or get into a more comfortable position.
Whatever works for you.
Now inviting you to bring a bit of gentle movement into your fingers and toes.
Perhaps deepening your breath once more.
Expanding that movement to the rest of your body.
And then whenever you're ready,
Gently opening your eyes and coming back to the room.
