Let's take a breath in together as we breathe fully in through the nose,
Pause just at the top and then exhale letting all the breath out.
Just doing normal breathing now,
Just releasing the breath just allowing the jaw to relax,
Allow the jaw to soften and release and on your next exhale just allowing the shoulders to drop away just a bit further from the ears.
We're going to take another breath in together so breathing in fully through the nose,
Pause at the top of that breath and then exhale long and slow as you release the breath and again just returning to your normal breath just releasing not requiring it to do anything special and again just checking in with the jaw and the shoulders just checking any areas of tension you notice in the body and if you do just sending the next breath towards that area and then on the exhale just allowing that to soften,
Soften and release.
I'm going to take our third breath in together so again breathing in deep,
Breathing in fully,
Pause at the top of the breath and then exhale just letting all the breath release and again just releasing the breath now,
Just notice the breath as it is,
Maybe you notice the rise and fall of the belly aware of the air as it enters the nostrils and if they're not already as you close your eyes or lower the gaze just let that soften in,
That sense of safety just allowing that to wash over the whole body and you could say to yourself on the next exhale I am softening and again as you just bring your awareness to your breath again not to change it in any way but just observing as though you are witnessing your breath.
Is the breath deep,
Slow or is it light,
Fast?
There's no right or wrong way just witnessing how the breath is for you right now and I want you to release any effort now,
There's no effort here to make anything happen so release any attempts at getting this right and just allowing the breath to be,
Allowing that breath just to be just as it is and now as I name each body part I just want you to touch your awareness to each part,
You don't need to do anything more than that,
So the soles of both of the feet,
The ankles,
Calves,
Knees,
Thighs,
Sit burns,
The lower belly,
The chest,
The collarbones,
The shoulders,
The arms,
Elbows,
Lower arms,
Hands,
The palms of the hand,
The hips,
The lower back,
The center of the back,
Those shoulders,
Shoulder blades,
The back of the neck,
The back of the head,
The top of the head,
The forehead,
The eyebrows,
The eyelids,
The cheeks,
The lower jaw and the chin,
Now I just want you to take in the entire body,
The whole of the body from the top of the head to the soles of the feet to the tip of the toes,
Just experience the body breathing in and out,
The whole body breathes in and out,
Every cell of the body is breathing and if there are any thoughts,
Images,
Sensation,
Emotion,
Just imagine them as clouds,
Allowing them just to come into your awareness and as they float away,
You bring your attention back to your whole body breathing.
Now we're going to come back,
So taking a couple of deep breaths here and starting to bring in some movement maybe to the hands and the feet,
Drawing the shoulders up towards the ears maybe,
A stretch into the body wherever that feels supportive and then when you're ready,
Slowly flickering the eyes to open,
Ready to continue with the rest of your day.
Be well.
