Welcome to a few moments of calm.
If you are troubled or feeling distressed,
Allow these moments to refocus and calm you,
Some time out from your busy day.
Firstly,
Find a quiet space where you will not be disturbed for a few moments.
Gently close your eyes.
Let us begin by getting into a comfortable upright position,
Cross legged on the floor or sitting on a chair with your feet flat.
Sit with your spine nicely aligned and try not to hold any tension in your body.
Relax and wriggle your shoulders to find a comfortable position.
Position your hands gently on your lap.
Feel the weight of your body sitting.
Feel your feet firmly on the ground.
If you are able,
Breathe only through your nose.
Take a deep breath in and out.
As you breathe in,
Feel the cool air entering your nostrils.
As you breathe out,
Notice the sensation of warm air leaving.
As you sit for a moment of calm,
Compassionately notice how you are feeling,
How your body is feeling and any thoughts that may be bothering you.
Try not to attach to those thoughts.
Just notice them without judgement and let them pass.
Are you holding tension anywhere in your body?
As you breathe in,
Try to relax that tension.
Take some deep breaths in and out and try to maintain a comfortable,
Regular pace.
Pay attention to the sensation your breath creates as it rises and falls in your chest and abdomen.
Continue to breathe in and out.
Breathe in and out.
As you breathe in,
Bring a sense of calm and kindness to how you feel.
As you breathe out,
Allow any tension and unpleasant feelings to go with your breath.
Breathing in calm and kindness,
Giving yourself permission to relax and give in to calm.
Breathing out tension and stress.
Letting go of any unpleasant feelings.
Breathing in calm and kindness.
Breathing out tension and stress.
Notice a beautiful,
Contented feeling of calm within yourself.
Sit with this for a moment longer as you continue to focus on your breath.
Now bring your attention back to the outside world,
To the space or room you are in.
Wiggle your toes,
Wiggle your feet and fingers.
Become aware of your surroundings.
Slowly open your eyes.
Take another deep breath in and feel prepared for what the rest of your day has to offer.
Partner.
