Hello and welcome to your much-needed 5 minute rest.
Maybe you've stolen yourself away to your bedroom or you've found a quiet room somewhere where you know you won't be disturbed and then find a comfy spot to lay down.
This could be on your bed,
On the sofa,
On the floor.
Make sure that you're comfortable.
And once you're there,
Take a deep inhale.
Feel that breath into your belly and into your chest.
And deeply sigh your exhale.
And feel a part of you release tension.
We'll do that again.
A deep inhale.
And hold on at the top for a moment.
And then when you're ready to let it release,
Sigh slowly and for a long time allow the exhale to soften all of your edges.
You feel your body resting deeper into the support beneath you.
You notice tension beginning to release from your neck,
Your shoulders,
Your hips,
Your feet.
And now begin to breathe in and out through your nostrils.
For a moment you notice the temperature and the texture of the air as it passes in through your nostrils.
And you notice the change in the temperature and the texture of the air as it passes out through your nostrils.
You feel your whole body relax,
Resting here.
Scan from your head down through your neck and your shoulders.
Scan into your arms and your fingertips.
Down your torso,
Into your belly,
Your hips,
Your legs and your feet.
And for a moment feel the whole left side of your body.
Your awareness moves through the whole left side of your body.
It's as if the right side has completely disappeared from your awareness for a moment.
And it's as if you're breathing in and out through your left nostril.
So every inhale,
Every exhale.
It's as if your right nostril has closed and just your left nostril is moving the breath.
And this breath is moving only through the left side of your body.
And now your awareness shifts to the right hand side.
You feel the whole right hand side of your body.
And it's as if the left side has fallen out of your awareness just for a moment.
You feel the passing of air in and out through your right nostril.
As if the left nostril has closed.
Each breath in and each breath out through the right nostril,
Moving through the right side of the body.
And now shift your awareness to the left nostril.
And inhale through the left.
Shift your awareness to the right nostril.
And exhale through the right.
Inhale through the right.
Exhale through the left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
And now take a deep inhale as if through both nostrils.
And a slow,
Gentle,
Calming exhale.
You feel your breath.
Fully soft.
Flowing easefully in and out through both nostrils.
You experience the whole of your body resting here.
As you breathe and release tension.
And soften into stillness.
You're welcome to stay here and enjoy this sensation of rest and relaxation for as long as you need to.
This is the end of our practice together.
Thank you.
