Welcome to this 5 minute reset.
Making yourself comfortable,
So maybe sitting or lying down.
But you can also do this standing,
Or wherever you are right now.
Gently closing the eyes,
If that's comfortable to you.
And just scanning through your body,
Going from head to toe,
And noticing,
Noticing any areas of tension,
And inviting them to soften.
So softening the face,
Softening around the eyes,
Softening around the cheeks,
The jaw,
Poking the jaw.
Softening the shoulders,
So that the shoulders melt away from the ears.
Arms and hands relaxed.
Legs and feet as relaxed as possible.
And the belly and the chest,
Soft.
Responding to the natural rhythm of your body breathing.
Noticing your breath.
Noticing where you feel your breath.
Is it more in the belly,
Is it more in the chest?
Is it in the throat or the tip of the nose?
Where can you feel your breath right now?
What is the quality of the breath?
Deep or shallow,
Fast or slow,
And then inviting your breath to soften,
And to lengthen.
So extending out your breath,
Lengthening out your breath.
And as you lengthen out your breath,
Inviting your breath into the belly.
So the belly expands as you breathe in,
Gently falls as you breathe out.
As you breathe in,
Breathing in fresh energy,
Oxygen,
Fresh life.
As you breathe out,
Letting go,
Letting go of your thoughts.
Imagine you're breathing out your thoughts.
Releasing.
Deep breaths in and out of your belly.
The belly expanding as you breathe in,
And gently falling as you breathe out.
Body still soft,
Face soft,
Shoulders soft,
Arms and legs soft.
Then noticing the contact between the ground,
The earth.
So perhaps the contact between the earth and your feet.
Or if you're lying down,
Maybe your back.
And the ground or the bed,
Just notice that firm support beneath you.
As you breathe deeply,
The belly expanding as you breathe in.
Inner space decreasing,
Shrinking as you breathe out.
They're the same,
But that inner space is constantly fluctuating as you breathe.
Letting go of the deep breathing to settle.
To return to its natural rhythm.
Which might be different to how it was at the beginning of the practice.
Maybe your natural rhythm is now a little bit deeper,
A little bit slower.
One last time,
Scanning through your body,
Inviting it to soften.
Softening the face,
Softening the shoulders,
The arms,
The hands,
The legs and the feet.
And the belly and the chest are soft.
Just responding to your natural breath,
Your natural rhythm.
And then feeling free to remain here a little while longer.
And if you're ready,
Gently opening your eyes and coming back to your surroundings and into your day.
