Hello and welcome to your nervous system reset.
My name is Natalie and I will be the voice guiding you.
You can start by finding a comfortable position,
Perhaps seated or lying down with supports wherever you need.
And then start to soften your gaze,
Close your eyes,
Turn your awareness inward.
And notice what does that feel like to take your awareness from that outside world and draw it inward.
Now check in with yourself.
How does your body feel right here,
Right now?
Are there any sensations?
And what is the quality of these sensations?
And where do you feel them?
And what do they feel like?
Now check in with your emotional body.
Are there any emotions that are still lingering within your space?
And what is the quality of these emotions?
Where do you feel these emotions?
And what do they feel like?
And check in with your mind space.
Are you having any thoughts?
Are you noticing that you are getting carried away with these thoughts?
And if you do notice yourself getting carried away,
Can you gently draw your awareness back to your breath?
Inhale through your nose.
Exhale through your nose.
And what is the quality of your breath?
And where do you feel your breath?
The rise of your inhale.
And the release of your exhale.
Now take a moment to assess the length of your breath.
Count the length of your inhale.
Count the length of your exhale.
And if you notice that one is shorter than the other,
Simply lengthen it so that the two are equal.
Samavritti,
Equal breath.
Equalize the fluctuations of the mind.
Equal inhale.
Now at the top of your next inhale,
When your lungs are full,
Can you hold for the same amount of time that you inhaled?
Exhale,
Release for the same amount of time.
And hold at the bottom for the same amount of time.
Hold at the top on full.
And what does it feel like to linger within that space when your lungs are full?
And what does it feel like to linger in that space while your lungs are empty?
Take two more rounds of box breathing on your own.
And on your next inhale,
You can release the hold.
Come back to a steady pace of breath in and out through your nose.
Reconnect to the sensation of the supports under your body.
Reconnect to the sounds in your space.
And then bring your hands to your heart center.
Rub your palms together,
Make a bit of friction,
A bit of heat.
Cover your eyes with your palms.
And you can gently blink your eyes open whenever you are ready.
Take a moment to notice how your body feels.
Your energy.
And your mind.
And take care.
Hari om tat tat.
