Hi,
My name is Jess,
And today I'm going to take you through a guided nervous system reset.
For the next 10 minutes,
There is nowhere else that you need to be,
Nothing else you need to do other than be in this moment with yourself.
So I want you now to find a comfortable seated or lying position,
And just gently whenever you're ready,
Close down your eyes or soften your gaze.
Just begin by noticing the way that your body makes contact with the ground beneath you.
And without changing anything just yet,
Just begin to notice your breath.
You don't need to fix or change anything,
Just allowing yourself to arrive.
And now just start to deepen your inhale slightly through the nose and exhaling softly out the mouth with a gentle sigh.
Again just noticing the way that the air goes through your nostrils and comes back out the mouth.
With each breath,
You're going to deepen it a little bit further.
And in a moment,
We're going to inhale for a count of four in the nose and exhale out the mouth for a count of four.
So whenever you're ready,
Just letting go of that last breath.
For one,
Two,
Three,
Four,
And let it go two,
Three,
Four,
In the nose,
Two,
Three,
Four,
Out the mouth,
Two,
Three,
Four,
And in,
Two,
Three,
Four,
Let it go,
Two,
Three,
Four.
And just do a few more like that in your own time,
In the nose and out the mouth.
Every inhale,
You are taking in presence and you are coming back to a deeper connection with yourself.
And every exhale,
You're letting go of any tension,
Any emotions,
Any stagnant energy that you no longer wish to carry.
And just repeating those counts in your own time.
And then just letting go of that last breath you're on.
And we're going to take a deep breath in together,
Filling up the belly,
Filling up the lungs,
The ribs,
The chest,
All the way to the top of our head and holding it for a moment.
And this next round is called four,
Seven,
Eight breathing.
So we're going to go in the nose for a count of four.
We're going to hold the breath at the top for a count of seven.
And this time when we exhale out the mouth,
We're going to do it like we're softly blowing out a candle for the count of eight.
So again,
Whenever you're ready,
Just letting go of that last breath you're on.
Meeting me on the exhale.
Five,
Six,
Seven,
Let it go.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
And pause at the top.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And inhale.
And again in the nose.
And pause.
And out the mouth.
And last one in the nose.
And out the mouth for a count of eight.
And just letting the counts go.
And one more time,
We're going to take a deep breath in,
Filling up the belly,
The ribs,
The chest,
All the way to the top.
And just holding it there for a brief moment.
Just relaxing your body.
Noticing and observing anything that's coming up.
Without judgment.
And whenever you're ready,
In your own time.
And just to close off,
We're going to take a few more heart-centered breaths.
So if you feel comfortable to do so,
Place one hand on your heart and one hand on your belly.
And just breathing in deeply,
Feeling that breath gently rise into the belly and into the chest.
And with each exhale,
You might like to say the word.
And just begin to notice the space that you've created.
Observing your breath.
Any sensations in the body.
Any subtle shifts that may have arisen.
Maybe any thoughts that came up.
Any emotions.
Illness.
Just notice what it feels like to simply be.
Remembering you don't need to do anything right now.
This practice is sacred.
And giving yourself gratitude for showing up today.
For you.
For taking a few minutes out of your morning or evening.
In.
The deepest breath we've taken yet.
In through the nose.
Filling up our belly.
Filling up the ribs,
The chest.
And just imagining a big beautiful light in our heart space surrounding us.
As we hold our breath at the top.
Just notice that light is expanding all around you.
Surrounding you with abundance.
Just feel that light expand all around you.
Knowing that you are everybody that you cross paths with.
And whether you are starting the day or closing the day.
Just acknowledge that.
You are now meeting the day with a calm body.
A clear mind.
And an open heart.
Or you can sit in stillness a little bit longer.
Just again acknowledging yourself for taking the time.
I'd like to thank you for allowing me to guide you.
And trusting me through this short guided breath work.
