Welcome,
This is your nervous system reset,
A simple return to calm.
Find a comfortable seat or lie down,
Let your hands rest heavy.
If you feel safe,
Close your eyes or soften your gaze and begin to notice your breath.
Let your body know right now you are here and you are safe in this moment.
Feel the support beneath you,
The chair,
The bed,
The floor,
Let it hold you.
Unclench your jaw,
Soften your tongue,
Drop your shoulders.
Take one giant breath in and a long,
Slow breath out.
You're already coming home.
Now we'll do a calming breath.
Your body understands.
It's called a physiological sigh.
Breathe in through your nose,
Pause at the top,
Then sip in a little more air,
Just a tiny topper and exhale slowly through your mouth like a soft sigh.
Again,
In through your nose,
Small top up sip of air and slow,
Long exhale out,
Top up sip and exhale.
Let the exhale be longer than the inhale.
And as you breathe out,
Feel your body letting go a little more each time.
No force,
No fixing,
Just releasing.
Now allow your breath to settle into an easy rhythm.
We'll lengthen the exhale because long exhales tell the body one thing,
That it's OK to soften and that you are safe.
Breathe in through your nose for four,
One,
Two,
Three,
Four,
And out through your nose for six,
One,
Two,
Three,
Four,
Five.
And again in for four,
Two,
Three,
Four,
Out for six,
Two,
Three,
Four,
Five,
Six.
If six feels too long,
Do five.
If you want more,
Do eight,
But keep it smooth.
Keep it kind.
Now bring your attention to your forehead.
Let it smooth out.
Bring it to your eyes.
Let the muscles around them soften.
Bring it to your cheeks,
Your jaw.
Invite the jaw to loosen again.
Bring it to your throat.
Let the throat feel open like you can breathe and speak with ease.
Bring it to your shoulders.
Let them drop away from your ears.
Bring it to your chest.
Feel it rise and fall.
Bring it to your belly.
Let your belly be soft.
No holding,
No bracing.
Bring it to your hips,
Legs,
Feet.
Feel the whole body supported,
Held,
Safe enough to release.
And keep breathing in and out.
Longer exhale,
Gentle inhale.
Now imagine your nervous system like a glass of water.
And earlier today,
Someone shook it.
Thoughts,
Noise,
Tasks,
People,
Pressure.
See the water settling now.
Clearer.
With every exhale,
The sediment drops.
With every exhale,
You return to calm.
If your mind wanders,
That's normal.
Just come back to one thing.
The feeling of the exhale leaving your body.
And in your mind,
Repeat quietly,
I return to calm.
I return to calm.
I return to calm.
Now place one hand on your heart,
And say silently or out loud,
In this moment,
I am safe.
In this moment,
I am safe.
Let those words land in your body,
Not in your head,
Your body.
Breathe in.
And breathe out.
Feel the steadiness here.
This is always available to you.
Now deepen your breath.
Wiggle your fingers and toes.
If your eyes are closed,
Gently blink them open.
And take in the room.
And as you go back into your day,
Take this with you.
Slower exhale,
Softer body,
Clearer mind.
You have reset,
You have returned to calm,
And you can come back here any time.
