So we'll begin by finding a comfortable seated position for your body,
Keeping your eyes open if they aren't open at this moment.
Making sure that your spine is long,
That your shoulders are soft,
And that you can breathe without anything getting in the way.
And now as you look around the room that you're in,
Name five things that you see,
And now close the eyes if that feels good to you,
And tell yourself in this moment,
I am safe.
And then taking your hands,
Crossing your arms and letting your hands rest on your upper arms,
And just giving your upper arms a few squeezes here,
Just some gentle squeezing.
And then giving yourself one big hug.
And then releasing your arms,
Letting them rest in your lap or at your sides.
And just take a moment to settle into stillness.
And just noticing how your body feels.
And now bring your awareness to your breath.
And just notice your breath for a few rounds.
Following the breath as it moves in and out of the body.
And now we're going to begin a nervous system softening breath.
So we'll exhale all the air out of our lungs.
And then inhale for a count of four,
Three,
Two,
One.
Exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for three,
Two,
One.
Exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Continue with this.
Inhaling for four,
Exhaling for seven.
Adjusting the breath a little bit if you need.
But just make sure that those exhales are nice and long.
And trying to make your exhales almost twice as long as the inhales.
And we'll continue this breath just for about one minute.
Allowing every one of those long exhales to soften you a bit more.
To let you unwind just a little bit more.
Bringing you closer to a sense of safety and security.
Doing one more round of this breath.
And then releasing the count.
And just returning to your natural breath pattern.
Smooth inhales and effortless exhales.
And now imagining that as you breathe,
You have someone or something that feels really comforting and safe with you.
Maybe it's a pet,
Or a best friend,
A child,
A grandparent.
Or even just the sensation of the sun on your face.
And just allow yourself to be in their presence.
Noticing what that feels like.
As you co-regulate,
As you borrow their sense of calm,
Their energy.
Just letting yourself be and breathe.
Imagining you're in the calm and peaceful presence of the most special person to you.
And now beginning to bring yourself back to your body in this moment.
Taking a big,
Deep breath in through the nose and out of the mouth.
And just reawakening.
Maybe noticing if you feel any different now compared to when you started.
Thank you so much for joining me for this practice.
I hope you have a beautiful rest of your day.
Transcribed by https://otter.
Ai
