Welcome.
Find a position that is relaxing and comfortable for you and begin by closing your eyes.
Feel a sense of appreciation,
Forgiving yourself this time to simply relax and let go of the busyness of today.
Imagine you have stepped into an empty room.
Envisage the walls around you,
Represent the challenges that you are facing today.
As you breathe in and breathe out,
Visualise these walls gradually sinking into the ground.
Breathe in deeply,
Hold for a second and exhale slowly.
And breathe in deeply again,
Hold for a second and exhale slowly.
Notice how the walls are sinking a little further each time you breathe in and out.
Breathe in deeply,
Hold for a second and exhale slowly.
And breathe in deeply again,
Hold for a second and exhale slowly.
Repeat this breathing exercise on your own until the walls have nearly sunk into the ground.
This time as you breathe in deeply again,
Really fill your lungs with cool,
Relaxing,
Fresh air.
And exhale slowly as the walls dissolve into the ground with our trace left behind.
The space around you is now flat and open.
Calm,
Open space.
Feel your body relaxing even further with each breath.
Allow a calm expression to spread across your face.
And now returning to focusing on the breath as you simply breathe in deeply and exhale slowly.
And breathing in deeply again and exhaling slowly.
Release a sigh,
On the next exhale signalling to the body it is time to relax and let go.
Inhale,
Really fill your lungs with cool,
Relaxing,
Fresh air and exhale slowly.
Following the breath helps create some space in a busy mind and will help train your brain to identify less with thoughts and relax a little more.
All we are going to do for the next few minutes is simply follow the cool,
Calm air that surrounds you as you breathe in and out.
Feel your body relax with each in breath and notice how any tension begins to subside and leave your body with each out breath.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Allow yourself a few moments to simply focus on the sensation of your body as it naturally rises and falls with each breath.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
If your mind begins to wander,
Simply label the thoughts,
Thinking,
Worrying or any label that you desire.
Do this in an objective way.
A label is simply a label.
There's no desire to forcefully change anything,
Simply acknowledging and then returning to the breath.
As you return to the breath this time,
Feel a sense of relief,
A sense of calmness and inner peace.
Remember this breathing technique simply involves following your breath.
Feel free to practice this exercise throughout the day.
When you're ready,
Begin to gently flicker your eyes until they are opened in your own time.
Have a wonderfully mindful day.
