Hi,
This is Nathalie.
Welcome to this winter calm practice.
A soft moment to settle,
Breathe,
And let your whole nervous system unwind.
Winter invites us inward.
Not to shut down,
But to slow the pace,
Soften the edges,
And reconnect with the warmth inside.
In the next few minutes,
You'll move from tension into ease,
From pressure into softness,
From over-activation into grounded calm.
So,
Let's find a comfortable seat or lie down.
Let your body get heavy and supported.
And when you're ready,
Gently close your eyes.
Take a slow breath in through your nose and exhale softly out of your mouth.
Imagine that every exhale melts a thin layer of tension,
Like snow warming and turning to water.
Feel the weight of your body.
Feel the support beneath you.
Let yourself settle just a little more.
Winter teaches us that stillness is allowed,
That slowing down is intelligent.
Let yourself arrive without needing to do anything at all.
Let's soften the system through breath.
Inhale two sips of air gently through your nose.
Inhale,
And another sip of air.
And exhale long and softly,
Like releasing a small sigh of relief.
Inhale softly,
Twice.
And exhale slowly,
As if your breath is drifting into cold winter air,
Turning into mist.
If long exhales are challenging,
Imagine breathing out in gentle waves,
Each wave slowing the next.
Let your breath be like winter wind moving through bare branches,
Soft,
Spacious,
Unhurried.
With every long exhale,
Feel your nervous system downshift.
The body knows exactly how to calm itself when you give it permission.
Return to your natural breath.
Now,
Bring awareness to your face.
Soften your jaw.
Relax the tiny muscles around and behind your eyes.
Let your forehead smooth like untouched snow.
Bring awareness to your shoulders.
Imagine warm winter light melting over them,
Loosening everything they've been carrying.
Now your chest,
Not forcing anything,
Just feeling the natural breath move gently inside.
And your belly,
Allow it to soften,
To release its grip.
Your hips,
Your thighs,
Your calves,
Your feet.
Imagine a slow,
Warm wave,
Like winter sunlight,
Traveling down your whole body,
Melting tension,
Warming your system from the inside.
Let your body be soft.
Soft body,
Soft breath,
Soft mind.
Now,
Bring your focus to the center of your chest.
Imagine a tiny ember of warmth,
Like the glow of a candle flame in a quiet room.
With every inhale,
The ember brightens.
With every exhale,
The warmth spreads gently outward,
Down your arms,
Across your ribs,
Into your belly,
Down your legs,
And back up into your heart.
This warmth is your calm,
Your steadiness,
Your inner winter fire.
You don't have to create it.
You're simply remembering it.
Stay with this warm,
Steady glow for a few moments.
Take one more soft breath in,
And a long,
Warm exhale out.
Feel your body calmer,
Softer,
More spacious on the inside.
Know that you can return to this feeling anytime in just a few breaths.
When you're ready,
Wiggle your fingers and toes.
Blink your eyes open gently,
And carry this inner warmth back into your day.
You did beautifully.
