Audiomeds - 5 Minute Remedy

This is a five minute remedy.

Wherever you are,

Whatever you're doing,

Take the first two fingers of your right hand and bring them to just above the bridge of your nose.

Press on your forehead gently,

Close your eyes,

Take a full breath in through the nose and a big sigh out through the mouth.

And again,

Take a breath in as if you're breathing in through your fingers all the way down your body and then a big sigh out through the mouth.

One more time.

Full breath in,

Pause,

Full expression of breath out and pause.

Take your hand away from your head,

Relax your arms.

Inhale,

Take your shoulders all the way up to your ears.

As you exhale,

Roll them back and down towards your waist.

Open the throat,

Take the tips of your ears back,

Soften the upper chest,

Soften around the heart space.

Relax the buttocks.

Press the feet into the ground.

Take your next breath up as if through the soles of the feet all the way up your body,

All the way to the crown of your head.

As you exhale,

Imagine that breath leaving the body flowing down the front of you,

Down the spinal column,

Through the bowl of the pelvis,

Down the legs and out through the soles of the feet.

Take one more breath this way,

Breathing up and in,

Exhaling down and out,

With every out breath softening the body a little bit more.

With every inhale,

Creating more space inside your skin.

Bring your attention now to the space behind your eyes,

To the stories running inside your brain.

As you take your next breath in,

Slip yourself back towards the back of your body and begin to observe the stories you become aware of.

Watch them come into your brain and watch them slide out.

Notice there is space in between you and the stories you observe,

The thoughts that come in,

The thoughts that go out.

Begin to pay some attention to the sensations arising in your body.

Notice the feeling in the belly,

Notice any residual tension in the muscles of the limbs.

Begin to be fully,

Fully awake and aware to all that arises in your body.

Allow the outside noise activity and happenings to become part of your experience.

Notice how your breathing has begun to slow even more and the pauses in between the breath stretch out and become slightly longer.

Take your attention to these spaces.

Soften the whole body.

Become heavy.

Start to move the fingers and the thumbs of each hand.

Bring your first two fingers back to the space just above the bridge of the nose,

Pressing gently on the forehead.

Take a full breath in through this space and a big exhale out through the mouth.

Relax your hand.

Slowly open your eyes and continue about your day with a deeper breath and a more spacious sense of self.