Just breathe.
As you find yourself a comfortable seated position.
Gently lift the spine,
Set up tall,
But allow yourself to relax here too.
Close the eyes,
Soften the face.
And for the first few moments of arriving in this space,
Just be aware of your natural breath.
Noticing each inhale,
Each exhale.
Gently the breath will slow down,
Heart rate will slow down.
And we ask for a little more control to the breath.
As we inhale,
We take a nice long breath in through the nose.
And as we exhale,
We take a nice long breath through the nose.
Continuing some long nasal breaths,
Allowing the breath to be audible to you.
Allowing the breath to lengthen and deepen where you feel like you can.
Just allowing yourself to bring all your attention towards this breath.
Distraction starts to fade.
And this becomes your main focus.
Just breathe.
Continuing that soft control of your breath.
As you continue to breathe in through the nose and out through the nose.
Enjoy taking the breath a little deeper.
And just notice any effects this is having on your body,
On the thoughts in your head.
How do you feel here?
Recognize yourself softening and leaning in towards this slower,
Calmer breath.
Just breathe.
Allow yourself a few more moments here honoring anything that's coming up.
What are you working with here?
Noticing that the heart rate is slowed down.
Maybe the muscles in the face have softened.
That frown has been released.
Notice the muscles in the body have softened.
And notice any stresses or distractions have softly faded.
As right here,
Right now,
They are not important.
Keep your focus on that breath.
Keep guiding yourself back to the breath.
Even when you get a little bit lost,
The thoughts trail off.
Bring yourself back to listening to the breath.
And inhale through the nose.
And exhale through the nose.
Honoring the feel of the breath.
The sound of the breath.
So keep yourself soft.
Stay in control.
And feel empowered by this control.
Again,
Tuning into anything that's going on in these few moments.
Noticing the softness,
The stillness you're creating.
Noticing that surge of energy as the breath moves through the body.
And maybe reaches areas that need a bit of extra softening,
Extra nurturing.
Take a few more breaths here in through the nose.
Out through the nose.
Keeping the eyes closed.
Continue to check in,
Observing the breath,
Observing what is going on in the body.
And just breathe.
As you honor that magic breath,
For three more full breaths.
Your longest,
Most magic breaths yet.
Enjoy releasing on your exhale.
Inhaling fresh,
Clean,
Positive air.
And once you've taken that third and final breath here,
When you're ready to gently flick the eyes open and without speeding the breath up,
Gently return to your normal,
Natural breath.
Taking a mental note of any changes through the body.
What feels good?
What feels tired?
Build on that awareness.
And always remember to just breathe.
