Hello and welcome.
I'm Sarah.
If today has been one of those days,
Let's just take some time to soften,
To let go of the tension of the day and invite a calmer energy into your space.
So,
If you can just settle yourself somewhere nice and comfy and when you're ready,
Either close your eyes softly or gaze into the half distance.
Just listening to my voice.
Letting yourself take the time to relax into wherever you are.
Feeling the muscles of your body begin to let go.
Enjoying this time to listen and relax.
Noticing perhaps the noises from wherever it is that you are.
Maybe from outside.
Some of them close,
Some of them in the distance.
Those little everyday sounds that fill our worlds almost indiscernibly.
Accompanying us in all we do.
The tick of a clock.
The distant hum of traffic.
The sounds of nature.
Beginning to be aware of your breath,
Your body.
Just observing.
Breathing in through your nose,
Slowly,
Steadily.
Each breath in,
Sending oxygen around your body.
Each breath out,
Expelling the old air.
Noticing how the breath affects your body.
Your tummy rising and falling.
The passage of the air through your nostrils.
The back of your throat.
Cooler in places,
Perhaps warmer in others.
Noticing those feelings here and now.
Being curious in this safe place.
Noticing the comfortable rhythm of your breath.
Just happening unconsciously,
Naturally.
As it does for most of your day.
Observing.
And as that happens,
Beginning to count with your breath up to ten.
So as you breathe in,
Counting one.
Counting two on the out breath.
Three.
Four.
In and out.
Just counting.
Breathing naturally,
Normally.
Up to ten.
And then beginning again from one,
Not changing anything.
Just breathing and counting.
Here and now.
And if at any point you lose count,
Which might seem almost impossible when you're only counting to ten,
But you'd be amazed.
That's okay.
Just observe and bring your focus back to breathing and counting from one.
Breathing and counting.
Here and now.
I'm going to give you thirty seconds or so of space now.
So that you can just observe and count with your breath.
Presence without my voice.
So just go ahead for this quiet little time.
Counting to ten.
And I'll be back with you in a few moments.
So,
Now,
Just leave the counting behind.
Enjoying the feeling of being.
Wherever you are.
More quietly.
More calmly.
And after a little while,
I wonder how it might feel if you were to imagine the room around you beginning to be filled with a colour.
The colour of whatever it might be that you need in this moment.
I don't know what that might be for you.
It could be peace.
Calm.
A new energy.
Be curious about this colour.
What form might it take?
Perhaps it might change over time.
But just imagine that colour as best you can.
Gradually and comfortably filling the room around you.
In a way that feels right.
And at just the right moment,
When it feels comfortable for you.
Beginning to breathe in that colour.
Filling you with its kindness.
Its gentleness.
Imagine the colour filling every part of you.
And as it does,
Each muscle it touches beginning to let go.
Waves of colour coming and going as you breathe.
We could wonder what colour it might be as you breathe out,
Whether it might change.
Transform.
Observing in your imagination that sense of in with the new,
Out with the old.
Aware of its journey,
Bathing you with the beginnings of feelings of calm,
Comfort,
Letting go.
Sinking deeper into every part of you.
Perhaps noticing muscles you hadn't been aware of before,
Now.
Finding its way.
Each part of you softening.
The space between your eyes.
The tiny muscles around your eyes.
Your ears.
Your shoulders releasing.
With each easy breath out,
Imagining each part of you sinking deeper into the place you're resting.
A gentle release.
Each time you listen,
Noticing more layers of relaxation.
Each layer allowing you to relax more and more.
The muscles of your back.
Letting go your hips.
Your thighs.
All the time,
Rhythmically breathing.
Colour and calm.
Aware of your fingers,
Your toes,
Gradually letting go.
Waves of colour flowing through you.
Taking with them any worries,
Any tension from the day.
Just accepting.
The only moment that truly exists is here,
Now.
Being in this moment.
Being in your body.
Allowing everything else to gradually dissolve.
Disappear.
With each easy breath out.
Giving yourself as long as you need.
Embracing this moment.
Allowing yourself to begin to be curious about which arm or leg might want to begin to move.
Maybe becoming aware of sounds,
Sensations around you.
And then having the choice.
Only opening your eyes and coming back into the room when you're completely ready.
Feeling freer.
Calm.
Thank you for joining me today.
I hope we meet again soon.
