Breath awareness to become calm,
Steady,
And grounded.
Wherever you are,
Pause.
Either stand with your feet on the earth,
Find a comfortable seat,
Or lie down on your side,
Back,
Or belly.
Take a deep breath in through your nose and exhale deeply and audibly through your mouth.
Continue.
Feel each exhale releasing whatever it is on the surface,
And it is easy to let go of in this moment.
Take a deep breath in and release.
Each breath is a wave of relaxation where you hold on to less and less.
Notice the breath.
Notice the sounds that are all around you without judgment or storytelling.
Finally notice the different layers of sounds.
Bring your awareness to your body and notice sensation.
Scan the body for sensation.
If you notice sensations of tension,
Holding,
Or gripping,
Have the intention to soften.
Now bring your awareness to your breath.
Notice the sensation of the breath moving in and out of the nostrils,
The subtle sensation of breath moving in and out of the body.
And notice the unique qualities of the breath.
The inhale is nurturing and supportive.
The exhale there is a sense of releasing and being held.
With each inhale,
Mentally repeat,
I am supported.
With each exhale,
Repeat,
I am held.
Inhale I am supported.
Inhale I am held.
Each inhale strengthens your trust that you are supported.
Each exhale is a practice of surrender and allowing yourself to be held.
Take as many breaths as you need to feel yourself come back to center,
To feel rooted,
Stable,
And steady in this moment.
When you are ready,
Open your eyes and reaffirm either mentally or out loud,
I am supported and I am held.
Remove about your day from this knowing.
