Take in a moment now to settle into a comfortable position.
You can be sitting or lying down,
But find a position where your body can relax and your attention can turn inwards.
Closing your eyes,
If that feels okay,
Or simply softening your gaze and bringing your awareness to this moment right here.
Noticing how your body feels without changing anything at all.
How is your body in this moment?
Today we're going to work with the exhale.
A long,
Soft exhale invites relaxation into the body.
And so starting by taking a few natural,
Gentle breaths.
Noticing the sensation of air coming in.
Noticing the sensation of air coming in and leaving your body.
Not trying to change the breath in any way.
Just noticing how she's moving through you in this moment.
And now let's start to guide the breath intentionally.
Inhaling slowly through your nose.
Feeling your breath expanding through your whole body.
And exhaling gently through your mouth,
Allowing any tension to melt away.
Experiencing your body letting go with each out breath.
Feeling your shoulders drop a little more.
Your jaw and clench.
And any tight muscles starting to soften.
Each exhale an opportunity to let go.
To release any holding,
Even just a little more.
Allowing the exhale to be unhurried.
Like a gentle,
Soothing wave that draws tension away from your whole body.
Leaving you lighter and more at ease.
And just continuing in this way.
If your mind wanders,
Gently returning it to your breath and your body once you notice.
And noticing how with every slow exhale your body relaxes more.
Any muscles that were holding tension begin to soften naturally.
Allowing your exhale to be the signal to your nervous system that you're safe.
Safe to soften.
Letting your breath support your body and releasing all that it no longer needs.
Anything that has accumulated on your journey through space and time.
And if it feels supportive to you,
You can place a hand on your abdomen.
Feeling its gentle rise and fall with each breath.
Allowing the simple sensation to ground you further.
Noticing the softening with each breath.
Letting it remind you that you don't have to hold it all in.
You get to let go.
Any tension,
Any tightness,
Any holding,
Any armor gets to soften.
To melt away.
Few more breaths like this.
Breathing in calm.
Breathing out ease.
With each exhale letting any tension drift away.
Surrendering into the moment.
As you continue to release,
Relax and simply be.
And then slowly letting go of the practice and resting right here.
Maintaining an awareness of that softness that's growing within you.
Taking as much time here as you want or need.
Only when you're ready,
Gently opening your eyes and returning to your space.
Carrying a sense of this inner ease with you into the rest of your day or night.
