Hello,
My name is Brit.
I invite you to join me for a few mindful moments to help signal to your mind and body that it is now time to rest.
First,
Let's take a moment to allow your body to settle.
You might do this by making yourself just a little more comfortable wherever you find yourself.
Maybe that means snuggling under your covers,
Or maybe it's by noticing where you're holding tension and inviting a little softness there.
Perhaps that means inviting some softness into your jaw,
Maybe your shoulders,
Allowing them to drop down and away from your ears,
And inviting a little more ease anywhere else in your body that feels like it could soften just a little more.
If this feels like the right time,
You might begin to soften your gaze,
Or you might choose to close your eyes completely.
As you settle your body,
I invite you to check in with yourself.
Noticing how you're coming in from the day.
You made it here.
You did all the things.
You made it to this part of your day.
Showing up is often the hardest part,
And you did that.
So well done,
You!
We're so grateful that you're taking this time now for you to unwind and rest.
When you're ready,
I invite you to bring your attention to your breath.
You might begin to notice the gentle rise and fall of your breath in your chest or your belly.
Or perhaps you begin to notice the sensation of air.
Or perhaps you begin to notice the sensation of air.
The curious sensation of air as you breathe in through your nose,
And the swirling sensation of air as you breathe out through your nose or mouth.
If there's space on your next exhale,
Perhaps you let a little sound come out.
Something like a ah or a ha,
Or maybe even a yawn if there's one present.
Maybe it serves you to rest here with your breath,
Just as it is.
Or you could begin to explore deepening your breath just a little.
Making your inhale just a little bit longer by a count or two.
And then allowing your exhale to become a little longer as well.
This might look like breathing in to the count of three or four.
And then breathing out to the count of five or six.
So let's take a few breaths together.
I'll count,
But feel free to make this practice your own by adjusting the count.
Or by anchoring your attention to your breath,
In whatever way serves you.
Wherever you are in your breath cycle,
I invite you to exhale completely.
Then we can begin breathing in together for one,
Two,
Three.
Breathing out for three,
Two,
One.
Breathing in for one,
Two,
Three.
Breathing in for one,
Two,
Three.
Breathing out for three,
Two,
One.
The next inhale,
We can begin to elongate.
So breathing in for one,
Two,
Three,
Four.
Exhaling for five,
Four,
Three,
Two,
One.
Breathing in for one,
Two,
Three,
Four.
Breathing out for five,
Four,
Three,
Two,
One.
Good job.
Breathing in for one,
Two,
Three,
Four.
Breathing out for five,
Four,
Three,
Two,
One.
Breathing in for one,
Two,
Three,
Four.
Breathing out for five,
Four,
Three,
Two,
One.
Continue with the counting on your own for the next few cycles if you like.
On your own time,
You might let go of any counting and allow your breath to return to its natural cycle.
Science suggests that when we slow the breath and slow our exhale in particular,
That we tap into part of the nervous system that can help calm the body and mind.
I invite you to notice what you notice.
Has calming breath helped you feel just a little more at ease?
And if not,
That's okay too.
There are many tools to add to your Wind Down Toolkit.
Thank you for sharing your practice.
