If you are coming here after a long day,
Or you have simply finding it difficult to switch off.
This time is for you.
For the next few minutes.
There is nothing you need to achieve.
Nothing you need to figure out.
And know where else you need to be.
Just give yourself a little space to slow down.
You can lie down in bed or sit somewhere that allows you to relax.
Let your shoulders soften and clench your jaw Rest your hands where they feel comfortable.
And if you'd like to,
Gently close your eyes.
Take a moment to notice how you are breathing.
Don't change it yet.
Just notice the air moving in and moving out.
Maybe your thoughts are still racing.
Maybe you're thinking about tomorrow,
Something you forgot to do,
Or a conversation that keeps playing in your mind.
That's okay.
You don't have to make every thought disappear.
You don't have to force yourself to feel calm.
For now,
You're simply giving yourself a few quiet minutes.
Let the day be the day.
You can return to everything else later.
Right now.
You can just be here.
We are going to try a breathing pattern.
Called 478.
It's a simple way to bring your attention to your breath and give yourself something steady to focus on.
You will breathe in gently for 4 counts,
Hold for 7 and breathe out slowly for 8.
There is no need to take a huge breath.
Keep each breath comfortable and please don't force yourself to hold your breath.
If the counting feels uncomfortable,
You can breathe normally and simply listen to my voice.
You can also shorten the counts to suit your breathing.
There is no perfect way to do this.
If you are comfortable,
Let's begin.
Breathe out gently.
Let the air leave your lungs without pushing.
Now breathing through your nose to 3 4 hold gently 2 3 4 5 6 7 and breathe out slowly 2 3 4 5 6 7 8 good let your next breath come naturally We will try another round together.
There is nothing to get right,
Just follow along as comfortable as you can.
Breathing.
2,
3,
4 Hold gently 2,
3,
4,
5,
6,
7 Breathe out slowly 2,
3,
4,
5,
6,
7,
8 Let your body settle.
Soften your forehead.
Relax the space between your eyebrows.
Let your tongue rest comfortably in your mouth.
And allow your shoulders to feel a little heavier.
Let's take another round.
Breathe in gently.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
Slowly breathe out.
2,
3,
4,
5,
6,
7,
8.
Notice that you don't have to chase a feeling.
You don't need to feel instantly relaxed.
You don't need to empty your mind.
If a thought appears,
That's normal.
You might think about tomorrow's plans.
You might remember something you said earlier.
You might even start planning your breakfast.
That's okay.
Notice the thought without judging yourself.
Then gently bring your attention back to your breathing.
Let's do another comfortable round.
Breathe in 2,
3,
4 Hold gently 2,
3,
4,
5,
6,
7 Breathe out slowly 2,
3,
4,
5,
6,
7,
8 and let your breath return to normal for a moment.
You don't have to control every breath.
Your body can breathe without you counting.
If the pattern feels comfortable.
We will continue for a little longer If not,
Simply listen and breathe normally.
Breathe in gently.
2,
3,
4.
Hold.
2,
3,
4,
5,
6,
7.
And breathe out.
2,
3,
4,
5,
6,
7,
8.
One more round at your own comfortable pace.
Breathe in.
2,
3,
4.
Hold gently.
2 3 4 5 6 7 and slowly breathe out 2 3 4 5 6 7 8 Now,
There is nothing more you need to count.
Let go of the numbers.
Allow your breathing to return to its own natural rhythm.
Notice the weight of your body.
Feel the surface supporting you.
You don't have to hold yourself up any more than you need to.
Let your hands rest.
Let your arms soften.
Allow your legs to become still.
If you are laying in bed,
Notice the feeling of the mattress beneath you.
If you are sitting,
Notice the support beneath your body.
There is nothing you need to change.
Just notice what's already there.
Bring your attention to your hands.
Notice their warmth or perhaps their coldness.
Notice any small sensations you can feel.
You don't need to name them,
Just let them be.
Now notice your shoulders.
If they are still holding same tension,
See whether you can soften them a little.
Not by force.
Just by allowing them to rest.
And notice your face.
Let your forehead smooth out.
Let your jaw relax.
Let the muscles around your eyes soften.
Your mind may still be busy.
That's okay.
Relaxation doesn't require a perfect quiet mind.
You can let your thoughts come and go while you rest here.
Each time you notice you have wandered away,
You can gently return to the feeling of breathing.
For the next little while.
You don't need to follow any instructions.
Just breathe naturally,
No counting,
No holding.
No need to make your breathing deeper or slower.
Let it find its own rhythm.
Notice the gentle rise and fall of your chest.
Or the movement of your belly as you breathe.
If your attention wandered,
That's perfectly fine.
You can return to your present moment whenever you're ready.
There is no score to keep.
Nothing to complete.
Just this moment.
And the next breath.
The day has brought whatever it has brought.
Some things went well,
Some things may have felt difficult.
And some things might still be unfinished.
You don't have to solve anything tonight.
For now,
Let yourself rest.
You have permission to stop trying for a little while.
If you are in bed,
You can settle into your pillow.
Let your body find a comfortable position.
There is no need to try to fall asleep.
Just allow yourself to rest.
If sleep comes,
Let it come.
If you are still awake,
You can continue resting and breathing naturally.
You don't have to force anything.
Thank you for spending these few minutes with me.
I hope you can carry a little of quiet with you into the rest of your evening.
This is VoV,
Good night.
