Sitting up straight,
Relax your forehead,
Unclench your jaw,
Drop your shoulders away from your ears,
Soften your gaze.
We're going to begin with some very slow and gentle eye movements.
Keeping your head still,
Move your eyes only down to the floor,
Observe the texture,
The colours,
Any objects and the light here.
From here start to move your eyes to the left side of your vision,
Scanning the floor,
Looking to the left side,
Observing every object,
All of the colours and shapes that lie in peripheral vision and bring your eyes up to the left corner,
Up to the ceiling and slowly bring them down through the right side of your vision,
Exploring the edges,
Allow your eyes to linger on any objects of interest,
Simply observing and appreciating and make one more round of the room,
Moving your eyes only.
When our vision is locked straight forward,
It signals to our nervous system that we must locked on a target and this shifts the nervous system into that fight or flight mode.
By looking around and observing the objects in our peripheral vision,
It signals safety to the nervous system,
Allowing it to move back into rest and digest mode.
Finish the scan of your environment and close down your eyes,
We're going to begin releasing the face and the jaw.
Open your mouth as wide as is comfortable for you and pull your lips back,
Contracting your face and relax your face and close down your jaw nice and slowly.
Again,
Open your mouth as wide as you can and imagine you are letting out a silent scream,
Letting all the tension and stress in your body escape through your mouth and slowly relax.
One last time,
Open your mouth and jaw,
Allow yourself to look ugly,
Express through your face and slowly close your mouth and rest your jaw with your teeth slightly separated,
Eyes remain closed,
We're going to move in to four six breathing.
We will inhale for four counts and exhale for six counts,
Let's begin.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Inhale two,
Three,
Four,
Five,
Six,
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Continue breathing and counting.
If you wish you may slow down the pace even further.
Feel your breath move in through your nose,
Down your throat,
Feel it push your diaphragm down and feel how your belly expands to the front and the side and one last breath.
Exhale fully,
Using your right hand grab onto your left forearm and have your left hand grab on to the right forearm.
Squeeze your forearms with your hands,
Applying firm pressure,
Release and move your hands up your forearms,
Squeeze again,
Nice and slow and slowly make your way up your arms.
Squeezing and releasing,
Moving in slow motion,
Feel the warmth of your hands on your skin.
You may feel goosebumps or tingles,
These are signs that your nervous system is shifting into that rest and digest mode and when you reach the top of your shoulders,
Make your way back down your arms again.
So focusing on this loving touch,
Signaling to your nervous system that you are safe,
Breathing deeply and allow any further releases to come in the form of tears,
Yawns or sighs.
Let your body express and release what it's been holding inside for so long and when you reach your wrists,
Make your way back up the arms through to the shoulders.
One last time,
Face relaxed,
Shoulders relaxed,
Focusing on the warmth and safety provided by your hands and once your hands reach the top of your shoulders,
Place your hands over your trapezius muscles and remain here in this butterfly hug.
Let your arms become heavy and note this feeling of safety.
Enjoy it completely.
Drop your shoulders down away from your ears and now pretend there is a pencil attached to the top of your head pointing up to the ceiling.
Start to draw small circles on the ceiling with your head.
Allow your head to be both heavy and light at the same time.
Let your head float through the air touring this gentle circle.
When we move in straight lines,
It signals to the nervous system that we are in a rush to get away from that danger.
When we move in circles,
It signals flow and safety to the system.
Draw your circle the other way,
Enjoying this feeling of weightlessness in your head.
Allow the releases to occur and marvel at how wonderful it feels and allow your feelings to express through your face.
Bring your head back to centre.
Using firm pressure,
Start to slide your hands down your arms,
Moving so slowly down the upper arms,
Down the forearms.
Allow your palms to move across each other.
Keep in contact all the way to your fingertips and rest your hands by your sides.
Feel how your breath has slowed down,
How the tension in your muscles has softened.
Notice how there are no thoughts in your mind.
The only thing that exists is this moment.
Now tune into your body and start to allow it to lead any movements that need to come forth.
You may want to stretch,
Contract or simply be still.
Listen to your body and follow.
Continue for as long as you need.
Thank you so much for practicing with me.
