So this is a short settling practice.
And we can use this when we're just feeling like we need a little bit of space.
So find yourself somewhere comfortable to sit.
And just feel yourself sitting.
Just feel that sense of the chair holding you up.
So you can let yourself sink down and be supported by the chair.
Just allowing your body now to settle.
And noticing just how am I feeling right now?
What does my body feel like?
Is it aching,
Painful,
Tense?
Or maybe you can notice that actually parts of your body feel quite good.
There are pleasant feelings.
A sense of warmth maybe,
Relaxation.
So tuning in,
What am I feeling?
So tuning in,
What am I feeling like?
What mood am I in?
This may be very obvious or it may be more subtle.
And how's my mind right now?
What's on my mind?
What am I thinking about?
So you don't need to change this.
Just bringing some awareness to almost the weather scape of how you're feeling.
And using breathing now to help you settle.
So you may notice that you're breathing quite quickly.
If that's the case,
I'm seeing if you can take some deeper breaths.
Slightly longer in-breath and a slightly longer out-breath.
And then you can take a deep breath.
And just doing that for a few breaths,
Just slightly longer breathing.
You may notice that your shoulders are quite tense as we often feel tension in this area.
So perhaps on the out-breath,
You can have a sense of letting go with the body and the mind.
Of letting go with the body and the shoulders.
Really feeling like you're letting go of tension on the out-breath.
So steady,
Deeper breathing to let go of the tension in the body and the mind.
And as you're beginning to perhaps notice some of the tension going,
Then you can ask yourself a question.
What are the things that you're feeling?
What are the things that you're feeling?
And then you can ask yourself a question.
What do I need right now?
What's gonna be the most helpful thing for me to do?
What could be not to do right now?
