If you're feeling tense,
Anxious,
Scattered or overwhelmed you're not alone.
This is a short,
Gentle practice to help you come back to yourself.
No pressure to fix anything,
Just come as you are and let's start by taking a deep breath together in your own time.
Taking a breath in and releasing.
I invite you to feel your feet on the floor,
Wiggle your toes if it helps,
Let your body know I am here.
Now place one hand on your chest and one on your belly.
Breathe into that space.
Even if your thoughts are racing,
That's okay.
Bring your attention back to the breath.
The rise and fall of your chest,
Belly and your hands.
Maybe noticing the hands rise as the air enters the body and the hands lower as the air leaves the body.
Maybe noticing the hands rise as the air enters the body and the hands lower as the air leaves the body.
And take another two breaths in your own time.
Say softly in your mind or aloud,
I am allowed to pause.
I am safe to take this moment.
I am here.
Invite your shoulders to soften,
Your jaw to unclench,
Your brow to soften.
Notice what is touching you,
Your clothes,
The chair,
The air,
The ground beneath you.
Mapping out any area that you notice.
Sensation,
Pressure.
You don't have to be perfect.
You don't have to feel calm.
You're already doing enough by noticing yourself.
Repeat gently.
I am here.
I am safe.
I am allowed to begin again.
I can return to myself at any time.
Taking a breath in and releasing.
You have offered your nervous system a breath of air.
You can return to this any time,
Morning,
During the day or at night.
And remember,
You are not behind.
You are not broken.
You're becoming.
And that is more than enough.
