Find a comfortable position.
Let your eyes close if that feels comfortable and take a moment to arrive,
There is nothing you need to do just yet we'll begin with a gentle breathing rhythm,
Breathe in through your nose for 4 seconds and breathe out slowly for 6,
Let's try.
Again inhale 2 3 4 exhale 2 3 4 5 6 inhale 2 3 4 exhale 2 3 4 5 6 inhale 2 3 4 exhale 2 3 4 5 6 Six.
Keep breathing in for 4 and out for 6 with every exhale,
Let your body release a little tension,
No need to push,
Let the exhale be like air leaving a balloon,
Slowly,
Effortlessly,
Not forced,
Just let go Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Let your jaw soften,
Your shoulders loosen,
Your hands rest.
Continue with the same gentle rhythm,
Inhale for 4,
Exhale for 6,
Nothing to chase,
Nothing to solve Your breathing can do its work without your effort.
Now let the counting become quieter,
Breathe in gently and let the air leave without effort remember like air slowly leaving a balloon,
No squeezing,
No pushing,
Just an easy release a gentle inhale and a soft unforced exhale now let go of the counting,
Allow your breathing to return to its natural relaxed rhythm,
Stay aware of the air moving in and moving out.
You your body can rest,
Your mind can be quiet,
Or it can keep moving.
Doesn't matter,
You don't have to follow it.
To remain here.
Breathing.
Who were here.
It is.
Take one more comfortable deep breath in,
And let it out gently.
Notice the space around you,
And when you are ready,
Slowly open your eyes,
Take this quiet with you,
And have a great day.
