This five minute reset can be done standing or sitting down.
Eyes can be opened or closed.
I'm just starting by gently rocking from side to side.
So your weight's shifting from right to left.
You're on your feet,
It's gently moving the weight from one foot to the other.
So there's just gently rocking from side to side.
And taking some deep breaths.
Sighing out in the out-breath as you gently rock from side to side.
And then coming to stillness in the centre.
Still breathing deeply,
Sighing out in the out-breath.
Just bring one of your hands to your chest.
Gently tapping the centre of your chest.
So it's kind of just a little bit below your throat.
Gently tapping a little bit with your hands.
Feeling that vibration inside you,
Inside your chest.
And you're still sighing out audibly.
Maybe there's even a little bit of humming.
Beautiful.
And then just resting your hands down wherever it's comfortable.
You can end the tapping,
Resting the hands down.
And then just gazing at a fixed point in the distance.
And then slowly expanding your vision.
So without moving your eyes or your head,
Just letting your vision expand so you can see your peripheral,
Overall vision.
And then trying to almost look as if you could see behind your head.
Expanding your vision out.
So you can see all the way along the sides and behind your head,
Or try to see behind your head without moving your head.
Beautiful.
And then letting the breath settle if you haven't already.
And eyes can stay open or you can close them now.
And bring a hand onto your belly and a hand onto your chest.
And just starting to invite your breath into your belly now.
So the belly is expanding as you breathe in and falling as you breathe out.
And you still might be sighing on the out-breath.
There still might be a bit of humming on the out-breath.
But the belly is expanding as you breathe in,
Falling as you breathe out.
And the chest is still moving too.
We're just going to do a few rounds of counting our breath.
So we're going to breathe in to the count of four and breathe out to the count of six.
So let's start by exhaling together,
Breathing out.
And then breathing in one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four,
Five,
Six.
Breathing in one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four,
Five,
Six.
Breathing in one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four,
Five,
Six.
Breathing in one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four,
Five,
Six.
Breathing in one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four,
Five,
Six.
And then letting go of the numbers,
The extending of the breath,
And just letting your breath settle.
Come back to its own natural rhythm.
Are you breathing on its own?
You don't need to tell what to do.
Just checking and noticing,
Do you feel any different now to how you felt at the beginning before you did this little practice?
And then just bringing your arms up and crossing your arms over your chest so your hands are holding,
Gently touching the opposite shoulder.
And then just gently squeezing up and down along the arms on both sides,
So just gently and softly and slowly squeezing up and down along your arms.
Feeling that pressure,
That support of your hands.
Beautiful.
And then resting the hands back down,
Resting them comfortably.
And then whenever you're ready,
You can gently open your eyes,
Maybe rock a little bit or wiggle,
Wiggle the body a little bit.
If you want to do more sighing or more humming,
Please do.
And then whenever you're ready,
Slowly,
Gradually in your own time,
Going back to the rest of your day.
