Welcome to your nervous system reset.
Take a moment to find a quiet,
Safe space and make yourself as comfortable as possible.
You may sit or lie down.
Begin by closing down your eyes or softening your gaze.
Bring your awareness to your breath.
Begin connecting with your breathing,
Following the flow of your inhale and exhale.
See if the breath can let out a sigh or extend the exhale,
Offering this choice for two to three rounds.
Perhaps a sound needs to be released with the breath.
Just allow the breath to guide you.
There are no set rules to be followed here.
Keeping that awareness on the breath,
Just notice the inhale and the exhale.
Simply noticing is all that you have to do.
Just following the natural movement and rhythm of the breath.
Allow it to flow as it needs to at this moment.
Now inviting the breath to share what it needs.
It may be to slow down and to soften.
Perhaps there is a fullness and expansion to be felt behind the ribcage to support this softening and slowness.
Continuing to breathe,
Continuing to slow down and to soften.
Continue to notice that connection with the breath as you now invite the body to soften and relax.
Perhaps a little gentle movement through the shoulders and the neck or the hips is supportive at this time.
Reminding the body it does not need to be perfectly still.
Inviting softness and openness through the body.
Allow the breath to continue flowing with ease and grace.
Notice your connection to the seat beneath you and let your body sink a little more deeply into the seat.
Feel the support of gravity holding your body.
Allow the body to let go just a little bit more as it relaxes into this relationship with gravity.
Let yourself be in connection with your breath and your body.
Begin to invite connection to your senses.
Notice the touch of your hands on your body or feel the connection to the seat beneath you.
Can you notice the sensation of warm or cool air circulating through your nostrils?
Just allowing your senses to share any information with you.
Just noticing,
Just breathing.
Begin to bring your awareness to the inside of your body.
Notice if your attention is drawn to a particular area of the body.
Just beginning to notice any sensation here.
Sensation might feel like tingling,
Tension,
Heaviness,
Tightness or fluttering.
Just notice how sensation is showing up for you today.
Bring your focus to where that sensation is in the body.
It might be a specific body part or maybe it is spread throughout the whole body.
There is no need to go into any story about this.
You are simply noticing.
In a moment you are going to invite that sensation to slowly move out of the body.
You may choose to exhale this out of the body and allow the breath to carry the sensation out on the way.
If it helps,
You might like to give the sensation a color and sense or see that color and sensation floating out of the body with the breath.
If it helps,
Call upon your imagination.
Here are a few options for you.
You can remove a plug and let the sensation drain away down into the earth.
You could let it float up and away to the sky above.
Let it be drawn out with a magnet or sucked up with a vacuum cleaner.
Follow a process that works for you.
Take your time here as you begin to invite that sensation to move out of your body.
Stay with the process of the breath assisting you to move that sensation out of the body.
Keep allowing the sensation to move out of the body.
Offering invitation,
No forcing,
No fixing.
Continue to allow the breath to offer support.
Remember you can stay here in this process for as long as needed today.
When the process does feel complete enough for today,
Simply return to focusing on your inhale and exhale.
Let the breath be your guide.
Follow the gentle steady rhythm of your breath.
Notice your body and sensation now.
Perhaps there has been a shift.
Maybe more space has been created.
There is no right or wrong.
You are simply noticing.
Place a hand on the heart center and a hand on the belly and simply breathe.
Let yourself be held.
Let your body relax and settle.
Feel the connection to the ground beneath you.
When you feel ready,
Bring some gentle movement to your body and bow your head to your heart,
Honoring yourself for being here today.
