Before we begin,
Please be gentle with yourself during this practice.
If you're experiencing anxiety,
Panic sensitivity,
Respiratory conditions or if breath retention feels uncomfortable for you,
Please shorten these counts or return to natural deep breaths at any time.
There's no need to force anything.
Take a moment now to settle into a comfortable position.
You may be laying down ready for sleep or perhaps sitting quietly at the end of a long day.
Allow the body to soften just a little.
Notice the mind.
Perhaps thoughts are moving quickly.
Maybe your brain keeps replaying conversations or planning or worrying or analyzing.
You do not need to stop your thoughts completely.
We are simply practicing creating a little more space around them.
Take a slow breath in through the nose and exhale gently through the mouth.
Again,
Slow inhale soft exhale.
Now we'll begin a simple four seven eight breath.
In your own time breathing in for four,
Holding for seven and exhaling slowly for eight.
Inhaling for four,
Holding softly for seven and exhaling slowly for eight.
There's no need to be perfect with the counting.
Comfort matters far more than controlled does.
Continue when you're ready at your own gentle pace.
Each breath smooth soft and steady.
With each longer exhale feel the nervous system softening.
Feel as though your body is receiving a message that you are safe enough to rest now.
Thoughts will still appear and that's okay.
You do not need to fight your mind.
Simply notice the thought and then return to the next breath.
The next moment.
Feel the jaw soften,
The shoulders dropping,
The muscles around the eyes relaxing.
Perhaps the mind is becoming a little quieter now or perhaps the thoughts are still there but they no longer feel so loud and sometimes that is enough.
Take one more slow round of breath in your own time.
Then gently allow the breath to return to normal.
No effort required now,
No control at all,
Just breathing naturally and normally for you.
Feel the support and comfort of whatever is beneath you.
Feel that there is a sense of steadiness underneath the thinking.
You do not need to solve anything right now.
For now rest and when you're ready allow yourself to soften into the next part of your day or gently drift off towards sleep.
