Hello.
First,
Let's take a moment to be with the mind as it is.
Give any tension or overstimulation a friendly welcome,
Wrapping it up in your care and your warmth.
Then take a slow breath in,
And if you like,
Open your mouth and sigh gently out.
Let's do two more breaths like that.
Slow breath in,
Sighing gently out.
Making space for the breath.
And then bring your awareness to your eyes,
Allowing the eyes to rest into width,
And imagining relaxation behind the eyes,
All the little muscles resting as you take your focus there.
You may find this exercise is best with the eyes closed,
But you can experiment.
Now bring your awareness to the centre of your forehead.
From here,
Gently draw back and back,
Arriving in the centre of your head.
Keeping a soft focus resting here in the centre of your head,
Imagining space,
Relaxation.
Then draw your attention softly in a loop around the left side of the brain,
And then back to the centre and loop around the right side of your brain.
Doing that again,
And your eyes might move as they follow your awareness.
Continuing to move in this figure of eight,
Wrapping around the left side of the brain,
Passing through the centre,
And then the right side.
Taking it slow,
Letting your eyes move if they want to.
Continue to gently circle each side,
Smoothing out any sticky areas.
Imagine you're wrapping up your brain in a soft,
Cosy friendliness.
This infinity shape creating ease.
Then take a pause in the centre,
Noticing how it feels in your head.
Noticing your eyes and inviting softness.
You can take a break now,
Or you might like to try diagonal figures of eight.
From the centre,
Moving around the front left side of the brain,
Back to the centre,
And then the back right side.
So your figure of eight goes diagonally through the head.
Notice how this is.
And then the other diagonal.
Going gently,
Being curious.
Now you can try a figure of eight in a different plane if you like.
Still moving left and then right.
So if your first figure of eight was a vertical one,
This one would be horizontal.
A bit like ice skating.
Going round and round,
Passing gently through the centre.
As if you're dipping a paintbrush into some space and calm,
And wrapping it around the brain.
And then you could try any other angles,
Any other figures of eight.
Follow your intuition,
Or random shapes.
And then come back to the centre and pause.
Notice how you are now.
How it feels in the head.
How it feels through the eyes.
Notice your breath and be with the flow.
Dropping your attention down into the chest,
And down into the pelvis,
And down into the feet.
And then letting it all go.
If this was helpful,
You might like to try the short version audio.
This practice can be done anywhere,
Anytime,
Whenever you need to soothe your mind.
Thank you for joining me.
I'm Kerry Mackay and I'd love you to listen to my other tracks.
