Take a second and find yourself a comfortable,
Mindful seat.
Trying to find a nice balance between being a little bit relaxed,
But also being a little bit upright.
And as we settle in,
See if you can just bring some awareness to your breathing.
Just start with a long slow breathing in,
And then a long slow breathing out.
If it helps,
You can try counting,
Maybe counting to a four,
Five,
Or six,
And then counting out as you breathe out to four,
Five,
Or six.
See if you can do that three more times at your own pace.
As the thoughts or distractions come up,
Just stay with your breathing just a little bit longer.
Now,
If you like,
I invite you to take your left hand and squeeze your left hand,
Making a fist,
Squeezing as tight as you can for three,
Two,
One.
Now relax and release your hand,
And see if you can just focus there and notice any sensations in your left hand.
Now I invite you to take your right hand,
And doing the same thing,
Making a fist and squinching up that hand,
Squeezing it,
Holding it for three,
Two,
One,
And relax.
Just focus on any sensations,
Any feelings you can notice in the hand.
Now I invite you to take your left foot,
Your toes,
Your feet,
Just squinching up,
Tightening up those feet there,
Holding it for three,
Two,
One,
And relax.
See if you can just focus just on your left foot.
Finally,
Your right foot.
See if you can squinch up,
Tightening up your toes,
Your feet,
Everything there,
Holding that for three,
Two,
One,
Then relax,
Release.
See if you can just focus on your right foot.
And see if you can bring your attention to your jaw,
And maybe using your inhale,
Increase your awareness of your jaw,
And use your exhale to relax and release any stress or tension you're holding there.
See if you can let your jaw drop the tiniest bit,
Maybe just a centimeter.
See if you can stay with using your inhale,
Increase your awareness of your jaw,
And use your long,
Slow exhale to relax and release any tension or stress in that area.
And then keeping with the same pattern,
See if you can focus in on all the muscles around your eyes,
Your cheeks,
Increasing your awareness as you breathe in,
And then relaxing and releasing all that stress and tension as you breathe out.
And finally,
Doing that with our forehead,
Too.
See if you can use your inhale and increase your awareness of that space in your forehead,
And then use that long,
Slow exhale to let all those muscles relax and release.
And see if you can bring your attention back to your breathing,
And to close out,
Do a long,
Slow breathing in through the nose,
And even longer,
Slower exhale out the mouth.
See if you can do this two more times at your own pace.
And as you finish up your exhale,
You can relax your focus,
Check in,
See how you're feeling.
Thank you so much.
