Welcome,
Friend.
I'm so glad that you're here.
Thank you for joining me for this short practice to help you shift your focus,
Calm your nervous system,
And come back to yourself.
We're going to slow down together.
Find a comfortable position.
You can sit with your feet on the ground or lie down if that feels better for you.
Wherever you choose to be.
Just allowing yourself to fully relax by sinking into the surface that holds you,
That supports you.
Let your eyes soften or gently close if that feels safe for you.
And allow your body to be held and supported.
Let's begin.
Take a deep,
Slow breath in through your nose.
And a long,
Gentle exhale through your mouth.
Inhale.
Feel your belly rise.
Exhale.
Let your shoulders drop.
Let your breath be a little deeper than usual.
Inhale.
Calm.
Exhale.
Soften.
See if you can stretch your exhale out a little bit longer than your inhale.
Keep going like that.
Letting your body relax a little more with each breath.
Each inhale is a reminder.
I am safe.
Each exhale is a release.
I can let go.
Keep breathing here for a few more moments.
Now slowly bringing your awareness to the top of your head.
Noticing any sensations there.
Let the attention start to travel down to your forehead,
Your eyes,
Your jaw.
Soften.
Relax the space behind your eyes.
Unclench your jaw.
Feel the weight of your tongue resting in your mouth.
And now your neck.
Your shoulders.
Let them drop even just a little.
Move your awareness down your chest,
Your belly,
Your hips.
Just noticing,
Not fixing.
Keep the awareness going down your thighs.
What's one small part of your body you can relax even more?
That's enough.
You're doing great.
Let's return to the breath now.
This time we'll use a simple focus cue to train your attention.
As you inhale,
Silently say to yourself,
I am here.
Exhale and say to yourself,
I am steady.
Keep going.
Inhale.
Exhale.
I am here.
Exhale.
I am steady.
Let your attention rest on this gentle rhythm.
If your mind drifts away,
That's okay.
That's a part of the practice.
Back.
Back to the breath.
Back to I am here.
I am steady.
Over time,
This focus becomes easier.
Your breath is always here.
Your calm is never far away.
I am here.
I am steady.
Enjoying these last few seconds in this rhythm of breath.
I am here.
Letting go of the words now.
Inhale.
And simply breathe.
Begin to notice the sounds around you.
From the loudest to the most subtle.
Notice the temperature of the air on your skin.
The rise and fall of your breath.
Your body.
Your presence.
All here.
When you feel ready,
Wiggle your fingers and toes.
Gently blinking the eyes open,
Allowing the light to filter in.
You've just taken 10 minutes to train your attention.
And give your nervous system the message,
I am safe and I am present.
Thank you for your time and your attention.
And until we meet again,
Stay well.
