Let's begin by taking three long deep breaths in through the nose.
Start by pulling breath into your belly and then slowly filling up your chest right to the top.
And then slowly releasing that breath.
And take another deep breath,
Starting with your abdomen,
Filling your chest up from the bottom right up to the top.
And gently releasing.
And taking one third deep breath.
And slowly releasing.
And breathing normally,
Just spending a few moments on the physical sensations of breathing.
Following your breath where you can notice this easily.
This could be where the air enters and exits your nostrils.
Simply riding the breath.
Only this in-breath and only this out-breath.
And if you do find that your attention has gone off in thought,
Just gently bringing your attention back to your breath.
Allowing your mind to settle a little.
And then moving from your breath to connect with your body to notice any tension that may already be here.
Aware of the physical sensations in your body.
Knowing what's going on in your body.
Using curiosity.
And then relaxing and releasing any areas of tension and tightness that you've come across if that works for you.
And while you're exploring your body,
Connecting with the energy and aliveness you can feel in your body.
This could be around the centre of the chest.
The sensations in your arms and legs.
Knowing how well you can explore that feeling of aliveness and vitality.
And moving from awareness of your body to acknowledging and allowing any emotions that are around in this moment.
When you acknowledge any emotions,
Allow them to just be as they are without wanting to change them.
And if it's possible,
Allow them to release in their own time.
You may find it useful to add a label to an emotion.
There's some frustration from earlier in the day.
Really feeling that frustration.
Realising you're not your emotions.
They're just energy flowing through you.
And allowing the emotions to gently dissolve in their own time.
And moving from emotions to acknowledging any prevailing thoughts.
Without going into the meaning or story of any particular thought.
Having any agitation and restlessness in your mind to settle.
And see if you can bring to mind some positive aspects of your life.
These could be relationships.
Your situation.
Your movements.
And as you think of these positive things,
See if you can feel gratitude for all of these things you appreciate.
And as you do this,
Allowing the corners of your mouth to gently raise a little in a half smile.
Feeling good in breath.
Really appreciating those positive things in your life.
And then bringing your attention to your senses.
Becoming aware of the sounds in the room.
And any sounds outside.
See how sensitive you can be to noticing sounds.
Sensitive to your sense of hearing.
Reaching right out to the most distant sound you can hear.
In a space that includes all the sounds in between.
All the thoughts,
Feelings and physical sensations.
Feeling in this sense of space,
Stillness and silence beneath all sounds if you can.
Feeling calm and replenished.
Alive and energised.
Maybe setting the intention to introduce dedicated times to replenish into your day.
And see what difference that makes.
