In this gathering and releasing practice,
We're going to use some visualisation as well as our breath to acknowledge and let go of thoughts,
Feelings and sensations.
Let's begin by bringing your attention and awareness away from all the activity of the day to your body.
Aware of the weight of your body on the chair and the sensations of your feet against the floor.
The warmth and coolness of your body.
Starting to notice the natural flow of your breath.
Sensations of cool air flowing into your lungs and warm air as it flows through your nose as you exhale.
And if you can notice the gentle sounds of your breath.
Like waves of an ocean coming and going from the shore.
Gathering on the in-breath.
Like sand or pebbles being drawn back by the waves into the sea.
And releasing with the out-breath as the wave washes gently back over the sand and rocks.
Seeing this image and sounds of the waves as you follow your breath for a few moments.
Going in and out with the breath.
And at the start of the next in-breath see if it's possible to gather any mental noise or agitation that's around on the in-breath.
And release on the out-breath.
Simply taking a deeper and more intentional in-breath and out-breath if that works for you.
As you gather any mental noise and agitation and release on the out-breath.
Then moving from gathering mental noise to gathering any emotions that are around as you inhale and releasing them on the out-breath.
Allowing and acknowledging what you feel with openness,
Kindness and self-compassion as you gather any feelings and emotions that are already here on the in-breath.
And let go and release on the out-breath.
And moving from gathering and releasing emotions to gathering any tightness and tension that is around in your body on the in-breath and letting go,
Releasing and relaxing on the out-breath.
Bringing to mind the images and sounds of the ocean waves,
Drawing back on the in-breath and flowing gently back to shore on the out-breath as you release and relax any tightness and tension.
And bringing it all together,
Gathering any agitation in mind,
Emotions or tightness and tension in your body on the in-breath and releasing,
Letting go and relaxing on the out-breath.
Releasing whatever may be held in your experience on the in-breath and releasing and letting go on the out-breath.
And continuing to gather and release on each in-breath and out-breath for a few moments.
Feeling peaceful,
Calm and relaxed.
Suggestion.
You
