Welcome.
This practice is created with the intention of supporting you to hold yourself through whatever it is that you're experiencing now in your life,
In your world.
All of us are navigating many different feelings and shifts in our emotional state.
And often,
Our nervous system and our body need to feel a sense of care,
Warmth,
And holding in order to feel safe.
So what we'll be doing today is just a gentle breathing practice,
And we'll be bringing just a little bit of touch and containment to our physical body so that you know that you're held in whatever it is that you're experiencing.
So I would invite you to take your hands and place them somewhere on your body that feels good to you.
Maybe that's putting your palms on your legs,
Giving them a squeeze.
Maybe it's placing a hand on your belly,
One on your chest.
And see if once you've put your hands somewhere,
If you can just gently squeeze your arms into your center just a little bit,
Just feeling this sense of holding here.
The breathing practice that we'll do is in through the nose and out through the nose.
Slow,
Gentle breaths in count four,
Out count four.
The intention is to just build a sense of ease and safety with your body despite all the feeling.
So we'll begin by breathing in gently through the nose and out,
And then we'll breathe in two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out.
Just stay with your nostril breath.
In two,
Three,
Four.
And out.
In two,
Three,
Four.
Out three,
Four.
In and out.
Gentle breath.
You got this.
Breathing in two,
Three,
Four.
Out and out.
In and out.
Soothing for your nervous system.
And out two,
Three,
Four.
In and out.
Breathing in two,
Three,
Four.
And out two,
Three,
Four.
Breathing in.
Breathing out.
Just a few more breaths in two,
Three,
Four.
Out two,
Three,
Four.
Breathing in.
Breathing out.
In two,
Three,
Four.
Out two,
Three,
Four.
Breathing in.
Breathing out.
In two,
Three,
Four.
Out two,
Three,
Four.
Breathing in.
Breathe all your air out.
All your air out.
Simply allowing your breath to return to normal.
See if you can be here in this quiet space with yourself,
Holding yourself tight.
Give yourself a squeeze.
And can you bring the warmth that you would bring to a child,
To yourself here and say,
I'm here with you in this.
I'm here with you in this.
It's okay.
Just taking some gentle,
Easy breaths.
And notice,
Notice if there is an essence of calm.
If there's a stillness or a gentleness that's available here,
Even if it's only a tiny,
Tiny speck.
And can you rest into that gentleness just for a moment?
We can't always change what's happening outside of us.
But we can hold ourselves through the process.
See if your body might soften even a little bit more here.
Drinking this in.
And may you go on with your day,
Knowing that you have a safe place to come to,
Where there is warmth and care and holding available whenever you need it.
