You've carved out this space right now to soothe your nervous system,
To get more grounded.
Let's do this together.
You don't have to do anything else right now.
Maybe there's a mixture of emotions that you can't really put your finger on.
Maybe there's a storm of thoughts,
Unhelpful,
Confusing.
Right here and now let's do this together.
Taking a deep breath in and holding it for five,
Four,
Three,
Two,
One,
And exhale,
Relax.
One more time in breath through the nose and holding it for five,
Four,
Three,
Two,
One,
And exhale,
Relax.
Your breath can be your anchor,
Your point of focus whilst we go through this little practice.
Right here and now,
You are here for you.
We're doing this together.
So what can be really helpful is to actually engage in the five senses because that actually brings a part of our brain known as the prefrontal cortex more online so we've become more rational,
More grounded,
More connected.
So noticing your breath,
Taking control of your breath by extending your out breath.
Doing this is really,
Really good.
So just lengthening the out breath and allowing the in breath to happen.
And here you are doing two things at the same time.
You're lengthening your out breath,
Connecting to your breathing,
And you're listening to what I'm saying right here and now.
In this moment,
You are safe.
In your immediate surroundings,
All is well right now.
And we need to remind our bodies and minds of this.
What's it like to just notice your out breath as you extend it and listen to my words at the same time?
You've got this.
Here we are in this moment.
Now take attention to three things that you can hear.
Taking your time,
Allowing the sounds to come to you.
Now notice what you can smell with your nose.
And now notice three things that you are touching.
Take your time tuning into this experience.
What three things am I touching right now?
And now taking attention to your mouth.
What can you sense with your mouth?
And now notice five things that you can see around you.
This might seem a simple thing to do,
But this is so important to help soothe the nervous system,
To help us get more rational,
Grounded,
And calm again.
So you can come back to this whenever you need it.
Thank you for doing this for yourself.
You deserve it.
