Okay,
Let's just take a few moments to find calm,
So just letting go of any activity,
Coming to sit or lie down in a peaceful space and just letting your body sink down into whatever surface is beneath you,
Allowing your mouth to close and just slowly,
Slowly beginning to tune in to the flow of air just inside the tip of your nose,
Feeling the slightly cooler air flowing in through the nose on the in-breath and the slightly warmer air flowing out through the nose on the out-breath.
You don't need to change your breathing,
Just allowing it to be as it is naturally,
Letting your breathing be quiet,
Soft,
Thoughts will come and go in the background,
But in the foreground of our awareness,
Just these simple movements and sensations of breathing inside the tip of the nose and with each out-breath just allowing your whole body to relax,
So the mouth and the jaw are beginning to release and let go,
The shoulders are slowly dropping down away from your ears,
Your belly is beginning to relax,
Becoming soft and round,
The whole of the pelvis is sinking down into whatever you're sitting or lying upon,
Any gripping in the hands is slowly beginning to release as the fingers begin to uncurl and soften the grip,
The legs begin to soften,
A sense of letting go in the buttocks and the upper legs,
A sense of release in the calf muscles and the feet,
So the whole body is just beginning to relax and let go,
There's nothing that you need to do to make it happen,
The body knows how to shift into calm and slow down,
You just need to give it the space to do so,
And as you pause in this way you might notice that your senses begin to open up,
So even if your eyes are closed you might have a sense of the quality of light,
You might be aware of sounds nearby and also sounds further afield outside the building,
And all of this just creates a sense of space in the mind,
And then if it serves you,
You can just come back to that subtle flow of your breathing,
Your nostrils,
Slightly cooler air flowing in on the in-breath and slightly warmer air flowing out on the out-breath,
And on each out-breath just allowing the whole body to soften even by 1%,
Letting your breathing be quiet,
Soft and gentle,
And perhaps noticing how the softer your breathing the calmer and clearer you feel,
Coming back to your breathing whenever your mind wanders,
And if you like you can stay with the breath but for now we'll bring this breathing meditation to a close,
So if you'd like to you can gently blink your eyes open,
Perhaps just taking a look around the room,
Reconnecting with your surroundings,
Perhaps having a bit of a stretch in any way that feels satisfying,
And just bringing this of peace and calm into the rest of your day,
May you be well my friends.
