Welcome.
I'm glad you're here.
If you found this video.
Your body is probably asking.
For a moment of quiet.
And that's exactly.
What we're going to give it.
We don't need to do anything perfectly today.
You just need to arrive.
Find a comfortable position.
Seated or lying down.
Wherever you are right now is enough.
Let your hands rest somewhere easy.
Close your eyes if that feels okay.
Or soften your gaze towards the floor.
Before we begin.
Just notice where your body meets the surface beneath you.
The weight of your hips.
In the chair.
Your feet on the floor.
Your back being held.
You don't have to do anything with that.
Just notice it.
Take one natural breath in.
And let it go.
Now we'll move into a gentle breathing practice.
Extended exhale breathing.
Where the exhale is longer than the inhale.
Is one of the simplest ways to signal safety to your nervous system.
There's nothing to force here.
Just follow along.
At your own pace.
Breathe in gently through your nose.
Or a count of four.
One.
Two,
Three.
Now breathe out slowly.
Letting the exhale be long and soft.
Let's do that again.
Breathe in.
Boy.
And out,
Two,
Three,
Four,
Five,
Six.
Now,
As you continue breathing this way.
I want to invite your attention into your body.
Notice your jaw.
Is it holding?
On your next exhale,
Let it soften.
You don't have to fix anything.
Just allow.
Breathe in 2,
3,
4 and out 2,
3,
4.
Now bring your attention to your shoulders.
Let them drop just a little on the exhale.
Not forced,
Just release.
Rebend.
Bore.
And out.
Three,
Four,
Five.
And finally.
.
.
Soften your belly.
Let it rise on the inhale.
And fall completely on the exhale.
No holding.
No bracing.
Just breath moving through you.
Breathe in.
And out in your own time now.
Your nervous system is listening to every breath.
And with every slow exhale,
It receives the message,
You are safe.
Begin to let the breath return to its natural rhythm.
No more counting.
Just easy,
Natural breaths.
Notice how your body feels right now compared to when you arrived.
Maybe there's a little more space.
A little more ease.
Even the smallest shift is real.
Place one hand on your heart if you'd like.
Disacknowledge.
You showed up for yourself today.
That matters.
When you're ready.
Begin to bring some gentle movement back.
Carry this feeling with you.
The softness.
The ease.
The breath.
It's yours to keep.
In a moment,
The music will take over.
Let it hold you for as long as you need.
There's no rush to return.
Stay here as long as you like.
Thank you for being here.
Take good care.
