Right now,
You have the capacity to soothe and get into a more grounded and rational place.
Concentrate upon your breathing,
The rhythm of your breath,
And notice what you can see holding a soft gaze upon one thing in front of you.
Gently remaining connected to your breathing,
The movement of your breath.
And as you do this,
In-breath through the nose,
Out-breath through the mouth.
Extending the out-breath really helps us get more and more grounded every time we extend the out-breath.
Now concentrate on your breathing,
In through the nose,
Out through the mouth with this extended out-breath.
Now notice the fact that gravity is gently holding you here right now.
Where do you notice it,
This downward pull from the earth?
At your feet?
Where you're sitting in the chair?
Where you're resting?
However this experience is,
Notice this as you remain connected to your breathing.
In through the nose,
Out through the mouth.
We're in this together,
Good job,
You're doing really well.
Now concentrate again on your breathing and this time notice what you can sense with your nose.
What can you smell in this moment?
Noticing what you can sense with your nose as you remain connected to your breathing.
In through the nose,
Out through the mouth and extending that out-breath.
The more you do this the more grounded and connected you become because you're actively taking attention from your head and into the present moment which activates a part of our brain called the prefrontal cortex and it has a dampening down effect on that part of our brain that wants us to be overwhelmed and is in a state of stress.
So it's really essential to be able to find something that can work.
Extending the out-breath really helps us get more and more grounded every time we extend the out-breath.
In-breath through the nose,
Out-breath through the mouth and now continuing to concentrate on your breathing and this time notice what you can sense with your mouth.
Can you notice your breathing at the same time and being aware of what you can sense with your mouth whilst you remain connected to your breathing?
And finally if you're comfortable with this you might want to concentrate on your breathing,
Close your eyes gently and notice what you can see behind your closed eyes.
If not you can keep your eyes open and hold it upon something in front of you whilst you remain connected to that breath.
Your breath is a bridge from an up-regulated nervous system to a down-regulated nervous system.
The more you connect to this,
The more grounded and rational,
The more centered you become.
Here you are in this moment.
How did this go for you?
Well done for taking part.
This meditation has come to an end.
