Hello lovely.
I'm Lauren.
And I'm so glad.
You're here.
Prepare yourself for this practice.
Either seated down or lying down.
As I record this,
The wind outside is torrential.
It's really loud.
It is night time and we are preparing for bed.
However,
You can do this practice any time which suits you.
It is up to you.
When you are ready,
Let us start.
Sit down or lie down comfortably and relax.
Arriving.
Wherever you are right now.
Give yourself permission to arrive here.
At your own time.
You might be sitting down right now.
You might be lying down right now.
Or you may be even listening as you go about something gentle at home.
There is no perfect way to do this.
If it feels okay.
Move around slightly and close your eyes.
Soften your eyelids.
Allow your hands to rest in a way that feels easy for you.
Allow yourself to relax in a way which suits you.
Who you are right now.
We are always different in each moment.
We are not a particular version of ourselves.
We are always evolving.
Always.
From moment to moment.
To moment.
And that is okay.
Each time we meditate,
That meditation follows prior moments.
Allow yourself to be who you are now.
It's okay.
Right now,
Notice one simple thing.
You are here.
You are here.
Notice.
Notice you are breathing.
Notice you are alive.
Notice.
You are okay You don't have to feel calm.
You don't have to feel good.
You only have to be here.
That's all.
Turn up.
Exactly as you are now.
Arrive.
Allow the space between these words.
You don't need these words.
These words are merely a support.
A tool you use.
Relax,
Release,
Allow time to pass.
Noticing the nervous system.
Take a slow breath in.
And exhale,
Breathe out that breath.
Notice the space between each breath.
Breathe in.
Breathe out.
Now,
If you choose to do so,
Breathe in through your nose and out through your mouth.
Soft breaths.
In through your nose and out through your mouth.
This is your choice.
You can breathe any way which suits you.
Make this practice,
This meditation suit you.
Who you are right now.
If you choose to do so,
Sigh gently on the out breath.
Breathe in through your nose and out.
Sigh.
On the out-breath Breathe.
Begin to notice what is the feeling tone of your nervous system right now.
How is your nervous system feeling?
Be the noticer,
The observer,
Without care.
Charging.
However you feel.
It's okay.
Maybe,
Just maybe,
There is a buzz of anxiety.
Maybe there is a heaviness of fatigue.
Maybe there is a numbness.
A feeling of I don't know what I feel right now.
Perhaps frustration.
Perhaps frustration.
Notice.
Be the quiet observer.
Whatever is here is welcome.
Welcome.
Allow who you are right now to be.
Welcome.
You don't need to fix anything.
Just say to yourself silently,
Oh,
This is how I am right now.
If it helps,
Imagine Imagine that you place a hand on your heart.
Upon your chest.
Imagine that the touch is gentle.
Just like you would rest a hand on the shoulder of someone you care about.
This imagery involves caring.
You care.
Relax,
Release,
Breathe.
Anchoring in the body.
Now let's find a few simple anchors to remind you.
To remind your nervous system.
That in this moment.
You are safe enough.
Safe enough.
Feel the support beneath you.
The bed,
The chair.
Perhaps the floor.
Notice how this support holds you,
Holds your weight.
Without asking for anything in return.
Notice the support.
Feel a heaviness as you sink into this support.
Feel that sense of sinking.
Sinking.
Breathe,
Relax,
Release.
Whisper to yourself silently.
Inside your own mind.
Right now,
In this moment,
I am supported.
Right now,
In this moment.
I am supported.
Next,
Notice your feet.
Perhaps they are on the floor,
Perhaps on a bed.
Feel that sense of heaviness.
Notice your fate.
Invite your attention to your feet.
Relax,
Release your fate.
Feel a sense of anchoring.
Of grounding.
Of being real with yourself.
About your life at this time.
Feel grounded.
Here,
Right now.
Focus on this sentiment for several breaths.
For several breaths.
For several breaths.
Say to yourself,
I am here,
Right now,
And that is enough.
I am safe enough.
Softening the edges of anxiety.
If you notice any anxiety,
Any tension,
Any tightness in any area of your body,
Possibly racing thoughts,
Maybe thoughts ruminating,
Perhaps there is a sense of urgency.
See if you,
See if we can soften the edges.
Not the whole thing.
This is not about fixing everything.
It's not about getting it right.
It's about softening feelings.
Soften the anxiety.
Soften the tightness.
Soften.
What does it mean to soften?
There is a little bit of acceptance,
A dash of letting go.
A little bit of empathy.
Patience.
Allow yourself to soften as you are right now.
We are going to try a breathing exercise.
You can choose to participate or breathe as you choose to breathe.
Be mindful,
This is about you.
Make it about you.
Have a listen.
Have a listen to how we are going to breathe.
Process and join in if it suits you.
Take a breath in for a count of four.
1.
.
.
Two,
Three,
4.
Hold for two.
1.
.
.
And gently out for six.
One,
Two,
Three,
Four,
Five,
Six.
Try again,
In for four.
Hold for two,
Out for six.
Be mindful,
This is about lengthening the exhale.
It's not about you jumping through hoops.
Do what feels comfortable.
Do what helps.
To what softens.
Breathe in a way which suits.
Who you are right now.
Breathe in for four,
Hold for two,
Out for six,
If it suits.
Continue.
Imagine the exhale as a tiny release valve.
Letting out just a little pressure.
From your system.
Not forcing,
Not purging.
No demands.
Just letting some of the steam escape.
Just a little.
A tiny release valve.
Feel that sense of release.
Softly softly.
The wind here is just beautiful.
I do hope you can hear it in the background.
It is lovely.
I just love the sound of the wind.
Somehow the sound of the wind is cleansing,
Like it blows away all the stress and all the worries.
I think tonight you will hear it.
I do hope so.
If the counting feels like too much,
Simply Lengthen your exhale a little.
A little more than your inhale.
That's enough.
And you are.
And you are enough.
You might like to say to yourself quietly,
It's okay,
Nervous system.
I'm here with you.
It is okay,
Nervous system.
I am here with you.
In your mind,
Say these words with love.
As if you were speaking these words to a friend you love.
It is okay nervous system,
I am here for you.
Right now.
Co-regulation through imagination.
Even if you're listening to this.
On your own.
You are not alone.
Imagine just for a moment that you are sitting in a gentle circle with others.
Who are also listening to this.
Listening to this practice together.
Each person has their own story,
Their own unique narrative.
Their own worries,
Their own heart.
Imagine this circle.
What can you see?
Perhaps there are lamps,
Perhaps candles,
Perhaps each person in this circle is wrapped in a woollen blanket.
Feel the sense of togetherness.
Because we are together.
We are together right now.
Feel that sense of the blessed,
Sacred circle.
Now imagine a soft warm light in the center of the circle.
Nothing amazing,
Nothing dramatic,
Just a gentle,
Warm light,
A steady light.
Perhaps it's one of the labs,
Perhaps it's.
.
.
It's a candle.
This large represents shared regulation.
Togetherness.
Coping.
Shared humanity.
Notice the ambience.
This is a special circle,
A friendship circle.
Breathe,
Release.
Perhaps you could imagine me?
The meditation teacher in this circle as well.
Perhaps you know some of these people.
Perhaps they are neighbors?
Friends?
Perhaps.
You decide.
You decide.
Imagine yourself silently saying this sentence to yourself.
We are all doing the best we can with the nervous systems we have,
And that's okay.
Ponder these words.
Think about these words.
We are all doing the best we can.
We are.
You are.
Breathe,
Relax your body,
Release.
As you breathe,
Let yourself lean into the moment,
Just a little.
Into this sense of shared warmth.
The sense of togetherness.
Being together.
And coping.
Coping.
Into the possibility.
That you don't have to hold it in.
You don't have to do it all yourself.
You don't have to get it all right.
You are part of a community.
Imagine,
See,
The friendship circle.
Relax,
Release.
A gentle reset.
A gentle reset.
Now bring your attention to the tiny spaces in your body.
That feel even 1% more at ease than the rest of the body.
Perhaps your heart feels softer.
Perhaps your jaw has released tension.
Perhaps your brow.
Consider a part in your body.
That feels softer.
That feels softness.
And allow this part to spread.
Allow this softness to spread.
Perhaps the tip of your nose,
Perhaps the skin around your eyes.
Possibly this space.
Between your fingers.
Between your toes.
Imagine.
Release.
Relax.
Relax your body,
Your whole body.
Shroudy's arms.
Legs.
Fate.
Toes.
Elbows,
Nice.
Relax The way you relax right now,
It's okay.
Any way you relax.
It's all right.
Let your awareness rest like a feather.
Notice where your awareness sits.
Perhaps you feel a sense of awareness in your heart?
In your forehead.
Notice the tiny spaces in your body that feel just a little bit more at ease than the rest of your body.
Just notice.
Be the observer.
The quiet witness.
Now allow your awareness,
Your feather-like awareness,
To visit the different parts of your body.
As you breathe,
Imagine that sense of 1% more ease.
That sense of 1% more ease slowly,
Gently spreading.
Slowly,
Gently spreading out.
EASE feather-like ease and awareness.
Allow that ease to spread gently,
Slowly.
Allow your body to relax at its own pace.
In a way which suits who you are in this moment.
Everything is okay.
You are safe.
This is your nervous system gently resetting.
Not in a dramatic way.
And made it.
Way.
But in tiny moments of invitation.
Permission.
A sense of asking.
Asking the body to let go.
Giving permission to your nervous system.
Give permission to your nervous system.
Say to yourself silently,
I give you permission.
To soften,
I give you permission to let go.
Permission to soften.
Permission to pause.
Permission not to be perfect.
You don't have to be perfect.
You are okay just as you are.
You might like to repeat softly.
Ever so softly.
I'm allowed to rest.
Ever so softly within your mind.
I'm allowed to rest.
I am allowed to be exactly as I am in this moment.
And say to yourself silently,
A little slower.
I am allowed to rest.
I am allowed to be exactly as I am.
And miss.
Aye.
Am allowed to rest.
I am allowed to be exactly as I am in this moment.
Relax,
Release your body.
Relax,
Release your body.
Be mindful,
That relaxation releasing.
Is a journey.
You create,
At your pace.
In your time.
Relax,
Release your body,
Notice your breath.
Allow your nervous system to let go,
To heal,
To soften.
Healing the nervous system is not about demanding.
It's not about reacting.
It's about a gentle permission.
Permission to heal.
Granted.
Relax,
Release your body.
Your toes,
Each toe.
Fingers,
Fingertips.
Eyes.
Temples.
Jawa.
You're okay,
You know.
You're okay.
You are safe.
You are enough.
Enough.
Gently,
Gently,
Slowly,
Slowly relax your whole body.
Head to toe.
Hands.
Face.
Fingers,
Toes,
Belly.
It's okay.
It's always been okay.
It always will be okay.
Consider,
Imagine the friendship circle.
You belong.
You are enough.
Everything.
Everything is okay.
It is.
It is.
Breathe,
Release.
Breathe.
Her legs.
Breathe.
Release.
Anchoring in the body.
Now let's find a few simple anchors to remind you.
To remind your nervous system.
That in this moment.
You are safe enough.
Safe enough.
Feel the support beneath you.
The bed,
The chair,
Perhaps the floor.
Notice how this support holds you,
Holds your weight.
Without asking for anything in return.
Notice the support.
Feel a heaviness as you sink into this support.
Feel that sense of sinking.
Sinking.
Breathe,
Relax,
Release.
Whisper to yourself silently.
Inside your own mind.
Right now,
In this moment,
I am supported.
Right now,
In this moment.
I am supported.
Next,
Notice your feet.
Perhaps they are on the floor,
Perhaps on a bed.
Feel that sense of heaviness.
Notice your fate.
Invite your attention to your feet.
Relax,
Release your fate.
Feel a sense of anchoring.
Of grounding.
Of being real with yourself.
About your life at this time.
Feel grounded.
Here,
Right now.
Focus on this sentiment for several breaths.
For several breaths.
For several breaths.
Say to yourself,
I am here,
Right now,
And that is enough.
I am safe enough.
Softening the edges of anxiety.
If you notice any anxiety,
Any tension,
Any tightness in any area of your body,
Possibly racing thoughts,
Maybe thoughts ruminating,
Perhaps there is a sense of urgency.
See if you,
See if we can soften the edges.
Not the whole thing.
This is not about fixing everything.
It's not about getting it right.
It's about softening feelings.
Soften the anxiety.
Soften the tightness.
Soften.
What does it mean to soften?
There is a little bit of acceptance,
A dash of letting go.
A little bit of empathy.
Patience.
Allow yourself to soften as you are right now.
We are going to try a breathing exercise.
You can choose to participate or leave.
Breathe as you choose to breathe.
Be mindful,
This is about you.
Make it about you.
Have a listen.
Have a listen to how we are going to breathe.
Process and join in if it suits you.
Take a breath in for a count of four.
1.
.
.
Two,
3 4.
Hold for two.
And gently out for six.
One,
Two,
Three,
Four,
Five,
Six.
Four,
Five,
Six,
Try again,
In for four.
Hold for two,
Out for six.
Be mindful,
This is about lengthening the exhale.
It's not about you jumping through hoops.
Do what feels comfortable.
Do what helps.
To what softens.
Breathe in a way which suits.
Who you are right now.
Breathe in for four,
Hold for two,
Out for six,
If it suits.
Continue.
Imagine the exhale as a tiny release valve.
Letting out just a little pressure.
From your system.
Not forcing,
Not purging.
No demands.
Just letting some of the steam escape.
Just a little.
A tiny release valve.
Feel that sense of release.
Softly softly.
The wind here is just beautiful.
I do hope you can hear it in the background.
It is lovely.
I just love the sound of the wind.
Somehow the sound of the wind is cleansing,
Like it blows away all the stress and all the worries.
I think tonight you will hear it.
I do hope so.
If the counting feels like too much,
Simply pause.
Lengthen your exhale a little.
A little more than your inhale.
That's enough.
And you are.
And you are enough.
You might like to say to yourself quietly,
It's okay,
Nervous system.
I'm here with you.
It is okay,
Nervous system.
I am here with you.
In your mind,
Say these words with love.
As if you were speaking these words to a friend you love.
It is okay nervous system,
I am here for you.
Right now.
Co-regulation through imagination.
Even if you're listening to this.
On your own.
You are not alone.
Imagine just for a moment that you are sitting in a gentle circle with others.
Who are also listening to this.
Listening to this practice together.
Each person has their own story,
Their own unique narrative.
Their own worries,
Their own heart.
Imagine this circle.
What can you see?
Perhaps there are lamps,
Perhaps candles,
Perhaps each person in this circle is wrapped in a woollen blanket.
Feel the sense of togetherness.
Because we are together.
We are together right now.
Feel that sense of the blessed,
Sacred circle.
Now imagine a soft warm light in the center of the circle.
Nothing amazing,
Nothing dramatic,
Just a gentle,
Warm light,
A steady light.
Perhaps it's one of the labs,
Perhaps it's.
.
.
It's a candle.
This lash represents shared regulation.
Togetherness.
Coping.
Shared humanity.
Notice the ambience.
This is a special circle,
A friendship circle.
Breathe,
Release.
Perhaps you could imagine me.
The meditation teacher in this circle as well.
Perhaps you know some of these people.
Perhaps they are neighbors?
Friends?
Perhaps.
You decide.
You decide.
Imagine yourself silently saying this sentence to yourself,
We are all doing the best we can with the nervous systems we have,
And that's okay.
Ponder these words.
Think about these words.
We are all doing the best we can.
We are.
You are.
Breathe,
Relax your body,
Release.
As you breathe,
Let yourself lean into the moment,
Just a little.
Into this sense of shared warmth.
The sense of togetherness.
Being together.
And coping.
Coping.
Into the possibility.
That you don't have to hold it in.
You don't have to do it all yourself.
You don't have to get it all right.
You are part of a community.
Imagine,
See the friendship circle.
Relax,
Release.
A gentle reset.
A gentle reset.
Now bring your attention to the tiny spaces in your body.
That feel even 1% more at ease than the rest of the body.
Perhaps your heart feels softer.
Perhaps your jaw has released tension.
Perhaps your brow.
Consider a part in your body.
That feels softer.
That feels softness.
And allow this part to spread.
Allow this softness to spread.
Perhaps the tip of your nose,
Perhaps the skin around your eyes.
Possibly the space between your fingers.
Between your toes.
Imagine.
Release.
Relax.
Relax your body,
Your whole body.
Shroudy's arms.
Legs.
Fate.
Toes.
Elbows,
Nice.
Relax The way you relax right now,
It's okay.
Any way you relax.
It's all right.
Let your awareness rest like a feather.
Notice where your awareness sits.
Perhaps you feel a sense of awareness in your heart?
In your forehead.
Notice the tiny spaces in your body that feel just a little bit more at ease.
Than the rest of your body.
Just notice.
Be the observer.
The quiet witness.
Now allow your awareness,
Your feather-like awareness,
To visit the different areas.
Parts of your body.
As you breathe imagine that sense of 1% more ease.
That sense of 1% more ease slowly,
Gently spreading.
Slowly,
Gently spreading out.
Aise.
Feather like Aise and awareness.
Allow that ease to spread gently,
Slowly.
Allow your body to relax at its own pace.
In a way which suits who you are in this moment.
Everything is okay.
You are safe.
This is your nervous system gently resetting.
Not in a dramatic.
And made it.
Way.
But in tiny moments of invitation.
Permission.
A sense of asking.
Asking the body to let go.
Giving permission to your nervous system.
Give permission to your nervous system.
Say to yourself silently,
I give you permission.
To soften,
I give you permission to let go.
Permission to soften.
Permission to pause.
Permission not to be perfect.
You don't have to be perfect.
You are okay just as you are.
You might like to repeat softly.
Ever so softly.
I'm allowed to rest.
Ever so softly within your mind.
I'm allowed to rest.
I am allowed to be exactly as I am in this moment.
And say to yourself silently,
A little slower.
I am allowed to rest.
I am allowed to be exactly as I am.
And miss.
Aye.
Am allowed to rest.
I am allowed to be exactly as I am in this moment.
Relax,
Release your body.
Relax,
Release your body.
Be mindful,
That relaxation releasing.
Is a journey.
You create at your pace.
In your time.
Relax,
Release your body.
Notice your breath.
Allow your nervous system to let go,
To heal,
To soften.
Healing the nervous system is not about demanding.
It's not about reacting.
It's about a gentle permission.
Permission to heal.
Granted.
Relax,
Release your body.
Your toes,
Each toe.
Fingers,
Fingertips.
Eyes.
Temples.
Jaw.
You're okay,
You know.
You're okay.
You are safe.
You are enough.
Enough.
Gently gently,
Slowly slowly,
Relax your whole body.
Head to toe.
Hands.
Face.
Fingers,
Toes,
Belly.
It's okay.
It's always been okay.
It always will be okay.
Consider,
Imagine the friendship circle.
You belong.
You are enough.
Everything.
Everything is okay.
It is.
It is.
Breathe,
Release.
Breathe.
Relax.
Breathe.
Release.
Anchoring in the body.
Now let's find a few simple anchors to remind you.
To remind your nervous system.
That in this moment.
You are safe enough.
Safe enough.
Feel the support beneath you.
The bed,
The chair.
Perhaps the floor.
Notice how this support holds you.
Holds your weight without asking for anything in return.
Notice the support.
Feel a heaviness as you sink into this support.
Feel that sense of sinking.
Sinking.
Breathe,
Relax,
Release.
Whisper to yourself silently.
Inside your own mind.
Right now,
In this moment,
I am supported.
Right now,
In this moment.
I am supported.
Next,
Notice your feet.
Perhaps they are on the floor,
Perhaps on a bed.
Feel that sense of heaviness.
Notice your fate.
Invite your attention to your feet.
Relax,
Release your fate.
Feel a sense of anchoring.
Of grounding.
Of being real with yourself.
About your life at this time.
Feel grounded.
Here,
Right now.
Focus on this sentiment for several breaths.
For several breaths.
For several breaths.
Say to yourself,
I am here,
Right now,
And that is enough.
I am safe enough.
Softening the edges of anxiety.
If you notice any anxiety,
Any tension,
Any tightness in any area of your body,
Possibly racing thoughts,
Maybe thoughts ruminating,
Perhaps there is a sense of urgency.
See if you,
See if we can soften the edges.
Not the whole thing.
This is not about fixing everything.
It's not about getting it right.
It's about softening feelings.
Soften the anxiety.
Soften the tightness.
Soften.
What does it mean to soften?
There is a little bit of acceptance,
A dash of letting go.
A little bit of empathy.
Patience.
Allow yourself to soften as you are right now.
We are going to try a breathing exercise.
You can choose to participate or breathe as you choose to breathe.
Be mindful,
This is about you.
Make it about you.
Have a listen.
Have a listen to how we are going to breathe.
Process and join in if it suits you.
Take a breath in for a count of four.
1.
.
.
Two,
3 4.
Hold for two.
1.
.
.
And gently out for six.
One,
Two,
Three,
Four.
Four,
Five,
Six.
Try again,
In for four.
Hold for two,
Out for six.
Be mindful,
This is about lengthening the exhale.
It's not about you jumping through hoops.
Do what feels comfortable.
Do what helps.
To what softens.
Breathe in a way which suits.
Who you are right now.
Breathe,
In for four,
Hold for two,
Out for six,
If it suits.
Continue.
Imagine the exhale as a tiny release valve.
Letting out just a little pressure.
From your system.
Not forcing,
Not purging.
No demands.
Just letting some of the stain escape.
Just a little.
A tiny release valve.
Feel that sense of release.
Softly softly.
The wind here is just beautiful.
I do hope you can hear it in the background.
It is lovely.
I just love the sound of the wind.
Somehow the sound of the wind is cleansing,
Like it blows away all the stress and all the worries.
I think tonight you will hear it.
I do hope so.
If the counting feels like too much,
Simply Lengthen your exhale a little.
A little more than your inhale.
That's enough.
And you are.
And you are enough.
You might like to say to yourself quietly,
It's okay,
Nervous system.
I'm here with you.
It is okay nervous system,
I am here with you.
In your mind,
Say these words with love.
As if you were speaking these words to a friend you love.
It is okay nervous system,
I am here for you.
Right now.
Co-regulation through imagination.
Even if you're listening to this.
On your own.
You are not alone.
Imagine just for a moment that you are sitting in a gentle circle with others.
Who are also listening to this.
Listening to this practice together.
Each person has their own story,
Their own unique narrative.
Their own worries,
Their own heart.
Imagine this circle.
What can you see?
Perhaps there are lamps,
Perhaps candles,
Perhaps each person in this circle is wrapped in a woollen blanket.
Feel the sense of togetherness.
Because we are together.
We are together right now.
Feel that sense of the blessed,
Sacred circle.
Now imagine a soft warm light in the center of the circle.
Nothing amazing,
Nothing dramatic,
Just a gentle,
Warm light,
A steady light.
Perhaps it's one of the lamps.
Perhaps it's a candle.
This latch represents shared regulation.
Togetherness.
Coping.
Shared humanity.
Notice the ambience.
This is a special circle,
A friendship circle.
Breathe,
Release.
Perhaps you could imagine me,
The meditation teacher,
In this circle as well.
Perhaps you know some of these people.
Perhaps they are neighbors?
Friends?
Perhaps.
You decide.
You decide.
Imagine yourself silently saying this sentence to yourself.
We are all doing the best we can with the nervous systems we have.
And that's so easy.
Ponder these words.
Think about these words.
We are all doing the best we can.
We are.
You are.
Breathe,
Relax your body,
Release.
As you breathe,
Let yourself lean into the moment,
Just a little.
Into this sense of shared warmth.
The sense of togetherness.
Being together.
And coping.
Coping.
Into the possibility.
That you don't have to hold it in.
You don't have to do it all yourself.
You don't have to get it all right.
You are part of a community.
Imagine,
See the friendship circle.
Relax,
Release.
A gentle reset.
A gentle reset.
Now bring your attention to the tiny spaces in your body.
That feel even 1% more at ease than the rest of the body.
Perhaps your heart feels softer.
Perhaps your jaw has released tension.
Perhaps your brow.
Consider a part in your body.
That feels softer.
That feels softness.
And allow this part to spread.
Allow this softness to spread.
Perhaps the tip of your nose,
Perhaps the skin around your eyes.
Possibly this space.
Between your fingers.
Between your toes.
Imagine.
Release.
Relax.
Relax your body,
Your whole body.
Shroudis.
Arms.
Legs.
Fate.
Toes.
Elbows.
Nice.
Relax The way you relax right now,
It's okay.
Any way you relax.
It's all right.
Let your awareness rest like a feather.
Notice where your awareness sits.
Perhaps you feel a sense of awareness in your heart?
In your forehead.
Notice the tiny spaces in your body that feel just a little bit more at ease than the rest of your body.
Just notice.
Be the observer.
The quiet witness.
Now allow your awareness,
Your feather-like awareness,
To visit the different parts of your body.
As you breathe,
Imagine that sense of 1% more ease.
That sense of 1% more ease slowly,
Gently spreading.
Slowly,
Gently spreading out.
EASE feather-like ease and awareness.
Allow that ease to spread gently,
Slowly.
Allow your body to relax at its own pace.
In a way which suits who you are in this moment.
Everything is okay.
You are safe.
This is your nervous system gently resetting.
Not in a dramatic way.
And made it.
Way.
But in tiny moments of invitation.
Permission.
A sense of asking.
Asking the body to let go.
Giving permission to your nervous system.
Give permission to your nervous system.
Say to yourself silently,
I give you permission to soften.
I give you permission to let go.
Permission to soften.
Permission to pause.
Permission not to be perfect.
You don't have to be perfect.
You are okay just as you are.
You might like to repeat softly.
Ever so softly.
I'm allowed to rest.
Ever so softly within your mind.
I'm allowed to rest.
I am allowed to be exactly as I am in this moment.
And say to yourself silently,
A little slower.
I am allowed to rest.
I am allowed to be exactly as I am.
In this.
Aye.
Am.
Allowed to rest.
I am allowed to be exactly as I am in this moment.
Relax,
Release your body.
Relax,
Release your body.
Be mindful,
That relaxation releasing.
Is a journey.
You create.
At your pace.
In your time.
Relax,
Release your body,
Notice your breath.
Allow your nervous system to let go,
To heal,
To soften.
Healing the nervous system is not about demanding.
It's not about reacting.
It's about a gentle permission.
Permission to heal.
Granted.
Relax,
Release your body.
Your toes,
Each toe.
Fingers,
Fingertips.
Eyes.
Temples.
Jawa.
You're okay,
You know.
You're okay.
You are safe.
You are enough.
Enough.
Gently,
Gently,
Slowly,
Slowly relax your whole body.
Head to toe.
Hands.
Face.
Fingers,
Toes,
Belly.
It's okay.
It's always been okay.
It always will be okay.
Consider,
Imagine the friendship circle.
You belong.
You are enough.
Everything.
Everything is all kind.
It is.
It is.
Breathe.
Breathe.
Relax.
Breathe.
Release.
Shrouda's arms.
Legs.
Fate.
Toes.
Elbows.
Maze.
Relax.
The way you relax right now.
It's okay.
Any way you relax.
It's alright.
Let your awareness rest like a feather.
Notice where your awareness sits.
Perhaps you feel a sense of awareness in your heart?
In your forehead.
Notice the tiny spaces in your body that feel just a little bit more at ease than the rest of your body.
Just notice.
Be the observer.
The quiet witness.
Now allow your awareness,
Your feather-like awareness,
To visit the different parts of your body.
As you breathe,
Imagine that sense of 1% more ease.
That sense of 1% more ease slowly,
Gently spreading.
Slowly,
Gently spreading out.
EASE feather-like ease and awareness.
Allow that ease to spread gently,
Slowly.
Allow your body to relax at its own pace.
In a way which suits who you are in this moment.
Everything is okay.
You are safe.
This is your nervous system gently resetting.
Not in a dramatic.
And maybe it.
Way.
But in tiny moments of invitation.
Permission.
A sense of asking.
Asking the body to let go.
Giving permission to your nervous system.
Give permission to your nervous system.
Say to yourself silently,
I give you permission.
To soften,
I give you permission to let go.
Permission to soften.
Permission to pause.
Permission not to be perfect.
You don't have to be perfect.
You are okay just as you are.
You might like to repeat softly.
Ever so softly.
I'm allowed to rest.
Ever so softly within your mind.
I'm allowed to rest.
I am allowed to be exactly as I am in this moment.
And say to yourself silently,
A little slower.
I am allowed to rest.
I am allowed to be exactly as I am.
In this.
I.
Allowed to rest.
I am allowed to be exactly as I am in this moment.
Relax,
Release your body.
Relax,
Release your body.
Be mindful that relaxation releasing.
Is a journey.
You create at your pace.
In your time.
Relax,
Release your body,
Notice your breath.
Allow your nervous system to let go,
To heal,
To soften.
Healing the nervous system is not about demanding.
It's not about reacting.
It's about a gentle permission.
Permission to heal.
Granted.
Relax,
Release your body.
Your toes,
Each toe.
Fingers,
Fingertips.
Eyes.
Temples.
Jawa.
You're okay,
You know.
You're okay.
You are safe.
You are enough.
Enough.
Gently gently,
Slowly slowly relax your whole body.
Head to toe.
Hands.
Face.
Fingers,
Toes,
Belly.
It's okay.
It's always been okay.
It always will be okay.
Consider,
Imagine the friendship circle.
You belong.
You are enough.
Everything,
Everything is okay.
It is.
Breathe,
Relax.
Breathe.
Breathe.
Release.
Shrouda's arms.
Legs.
Fate.
Hose.
Elbows.
Nice.
Relax.
The way you relax right now,
It's okay.
Any way you relax.
It's all right.
Let your awareness rest like a feather.
Notice where your awareness sits.
Perhaps you feel a sense of awareness in your heart?
In your forehead.
Notice the tiny spaces in your body that feel just a little bit more at ease than the rest of your body.
Just notice.
Be the observer.
The quiet witness.
Now allow your awareness,
Your feather-like awareness,
To visit the different parts of your body.
As you breathe,
Imagine that sense of 1% more ease.
That sense of 1% more ease slowly,
Gently spreading.
Slowly,
Gently spreading out.
EASE feather-like ease and awareness.
Allow that ease to spread gently,
Slowly.
Allow your body to relax at its own pace.
In a way which suits who you are in this moment.
Everything is okay.
You are safe.
This is your nervous system gently resetting.
Not in a dramatic.
And made it.
Way.
But in tiny moments of invitation.
Permission.
A sense of asking.
Asking the body to let go.
Giving permission to your nervous system.
Give permission to your nervous system.
Say to yourself silently,
I give you permission.
To soften,
I give you permission to let go.
Permission to soften.
Permission to pause.
Permission not to be perfect.
You don't have to be perfect.
You are okay just as you are.
You might like to repeat softly.
Ever so softly.
I'm allowed to rest.
Ever so softly within your mind.
I'm allowed to rest.
I am allowed to be exactly as I am in this moment.
And say to yourself silently,
A little slower.
I am allowed to rest.
I am allowed to be exactly as I am.
In this.
I am allowed to rest.
I am allowed to be exactly as I am in this moment.
Relax,
Release your body.
Relax,
Release your body.
Be mindful that relaxation releasing.
Is a journey.
You create.
At your pace.
In your time.
Relax,
Release your body,
Notice your breath.
Allow your nervous system to let go,
To heal,
To soften.
Healing the nervous system is not about demanding.
It's not about reacting.
It's about a gentle permission.
Permission to heal granted.
Relax,
Release your body.
Your toes,
Each toe.
Fingers,
Fingertips.
Eyes.
Temples.
Joie.
You're okay,
You know.
You're okay.
You are safe.
You are enough.
Enough.
Gently,
Gently,
Slowly,
Slowly relax your whole body.
Head to toe.
Hands.
Face.
Fingers,
Toes,
Belly.
It's okay.
It's always been okay.
It always will be okay.
Consider,
Imagine the friendship circle.
You belong.
You are enough.
Everything.
Everything is okay.
It is.
It is.
Breathe.
Breathe.
Relax.
Breathe.
Release.
