Welcome to finding your rhythm.
Find a safe and comfortable place to sit or lie down.
I invite you to begin to notice your breath.
Feel the flow of the air of your in-breath.
Is it through your mouth or your nose?
Now I invite you to notice your exhale.
Is the flow of air through your nose or your mouth?
Just notice lightly.
Just become aware of what is,
Right now.
Don't seek to change it,
Just notice.
Now please begin to keep account of how long you breath in for on each in-breath.
For example,
In 2 3 4.
Now notice how long you breath out for.
Just count.
It may be out 2 3 4 5.
For now it doesn't matter what it is,
Just notice what it is.
Just notice and learn from your body what feels easy and effortless as a rhythm.
Notice with awareness and curiosity and count lightly.
Now choose a rhythm that's most comfortable for you and try to keep to that same rhythm whatever it is.
It might be in for 5 and out for 5 or in for 4 and out for 6.
Just lightly notice the count and keep the rhythm that's most comfortable for you.
It may help you to notice the pauses between the inhale and the exhale and the pause between the exhale and the inhale.
These may just be a second or two,
But they are important opportunities to let go of tension.
Just notice your breath flow.
Enjoy the rhythm.
If you lose count or the rhythm,
Don't worry.
It's natural for this to happen.
Just pick up where it feels most comfortable and find your rhythm again.
Let the rhythm of your breath flow.
Feel the breath flow easily,
Smoothly and evenly.
Feel any tension begin to melt away as your breath flows through your whole body.
Just count gently until you feel the rhythm take over.
If you feel sleepy,
Just shorten the count of the inhale and exhale by one.
And if you feel too energised and want more relaxation,
Then increase the counts by one.
Find your own comfortable rhythm.
Let the rhythm of your breath flow.
I now invite you to focus and keep your rhythmic breathing going for the next five minutes.
You keep the rhythm and I'll keep the time.
Let the rhythm of your breath flow.
Be gentle with yourself.
You're doing just fine.
Finding the rhythm is the practice.
If you lose it momentarily,
You can just find it again.
No judgement,
Only ease and kindness.
Let your breath flow and feel the relaxation flow through your whole body.
Let the rhythm of your breath flow.
Let the rhythm of your breath flow.
Let the rhythm of your breath flow.
Let the rhythm of your breath flow.
Let the rhythm of your breath flow.
Well done.
Now gently stop counting and let your body find the rhythm it wants without any conscious control by you.
Bring your attention gently to your seat.
Notice how you feel.
Are you more positive,
More relaxed,
Clearer and lighter?
Recognize that this feeling is always available to you.
You just need to find your rhythm and let it flow.
Now gently bring your attention into the room.
Hear the sounds and sense the smells.
Open your eyes and see the colours,
Shapes and textures with renewed clarity.
With gratitude for a multiverse full of clarity,
Energy,
Love and compassion.
Rise up and walk into your day.
