Welcome.
If you're here.
Your senses may have had a lot to deal with today.
Let's give them a break.
If you can,
Dim the lights or find a quiet spot.
If you can't,
That's okay.
We'll work with what's here.
Get into a position that feels safe.
You might want to wrap yourself in a blanket.
Wear headphones or hold something.
With a texture you like.
Close your eyes if that feels comfortable.
Or just rest your gaze on one still point.
There is nothing you need to do or respond to for the next few minutes.
Start by noticing the pressure of your body against the surface beneath you.
Heavy,
Solid,
Supported.
Pressure can feel grounding.
If it helps.
Press your palms together.
Or hold your arms across your chest in a firm hug.
Now let's lower the volume.
One sense at a time.
Notice what you can hear,
Perhaps there are many sounds,
Close ones and far ones.
Without trying to block them,
Imagine turning the dial down,
So they become background,
Like a radio in another room.
Note now your sense of sight.
If your eyes are closed.
Notice the soft dark.
They're open.
Let your gaze blur slightly.
So nothing demands your focus.
Now touch.
Notice your clothes against your skin.
If anything feels itchy.
Or tight and you can adjust it.
You're welcome to.
Notice the temperature.
Of the air.
Let your body find what feels comfortable.
Now let's focus on your breath.
Breathe in slowly through your nose.
And out through your mouth.
A little longer.
Like you're slowly cooling a hot drink.
In.
And a long breath out.
Again.
A longer out breath tells your nervous system it's safe to settle.
You don't have to force anything.
Imagine your mind.
As a room with too many lights on.
One by one,
You're switching them off.
The big,
Overhead lights.
The lamp in the corner.
The glow from the screen.
Till the room is dim and soft.
Your senses have been working hard today.
Sound,
Light,
Textures,
Smells,
People,
Demands.
It's understandable to feel overwhelmed.
That's not a flaw in you.
It's a nervous system doing its job in a busy world.
Now if you like,
Picture a place that feels calm and safe.
Real or imagined.
Maybe a quiet room,
A forest,
A shoreline,
A cosy corner.
Notice only what feels comfortable there.
Soft light,
Gentle sounds or silence.
Let yourself settle into that place.
Notice what your body does as it rests there.
Perhaps your shoulders drop.
Or your breath slows down.
Let it do whatever it needs.
You notice a lot of energy in your body.
That's fine.
You can rock,
Fidget or move your hands.
Stimming is a way of regulating.
Let your body do what it needs.
Remember that you can always take a break.
In busy places,
You can step away.
You can wear headphones.
Find a quiet room.
Or leave early.
Looking after your senses is not weakness.
Breathe in.
And feel yourself becoming heavier.
Breathe out and feel the tension easing.
Again and again.
And out.
In a moment.
Will begin to come back.
Slowly.
And gently.
There's no rush.
When you're ready.
Can move your fingers.
Toast.
Stretch if it feels good.
Take a slow breath in and a slow breath out.
Open your eyes slowly.
Or look around at your own pace.
Keep the lights low.
And sound soft for a while if you can.
You did well to give your senses this rest.
Take care of yourself this evening.
You deserve calm.
