Find a comfortable place where you won't be disturbed for as long as you need.
Make sure you are supported really nicely with cushions and a foot rest if necessary.
Take your time to arrange yourself really comfortably.
Pause the tape to do this if you need.
Now notice your body sitting on the chair or cushion.
Really feel where it is pressing into the chair or cushion.
Slowly and with kindness bring your attention to your breath.
Notice the sensations of the breath as the air moves in and out across your nostrils or mouth.
If you can,
Put a half smile on your lips.
For the next few breaths,
Keep noticing the sensations of the breath on your nostrils or mouth.
If you have any distracting thoughts,
This is totally normal.
Just gently and kindly unhook from the thoughts and bring your focus back to your breathing.
Gently and kindly bring your attention to your neck and shoulders.
We tend to hold a lot of tension in these areas.
Breathing into any tight areas in your shoulders,
Imagine you are breathing in softening and calm and that you are breathing out any tension.
Breathe in calm and breathe out tension for a few more breaths.
Become aware of your posture and if it is available to you,
Try and gently allow your ears to sit above your shoulders instead of being hunched forward.
Now bring your attention to your jaw.
Allow your tongue to rest in the bottom soft palate of your mouth.
Notice as you do this whether there is any softening or relaxing.
Focus on this area for two more breaths.
Now bring your attention to where you are feeling the pain the strongest.
Gently and with curiosity breathe into the area of pain,
All the while keeping your shoulders and jaw softened and relaxed.
Be like a curious scientist with a clipboard.
Noticing objectively where the pain begins and where it ends,
All the while breathing into it with kindness.
As you breathe in,
Imagine that your breath is making space all around the pain.
Notice any distracting or skeptical thoughts.
Try and unhook from them and bring your attention back to your breathing.
If you need to,
Move your position a little.
Just listen to what your body needs.
On your next breath,
Imagine that you are breathing in some kind,
Warm,
Healing energy or light.
As you breathe out,
Imagine that you are breathing out tightness and pain.
Try this for the next few breaths.
If you need longer,
Pause this exercise to allow you to breathe in this way for as long as you need.
Again,
Bringing your attention to your shoulders,
Neck and jaw.
Notice if they've tightened and allow them to soften.
Again,
Try a half smile on your mouth.
When you're ready,
Slowly open your eyes and let the room come to you.
Congratulations for taking the time to do this work.
And remember,
If the pain does not soften or lessen,
Consult your health professional.
