Nothing Is Required Of You Right Now (Brown Noise - 30 Mins)

Wherever you are right now,

Take a moment to arrive.

Settle into your most comfortable seat.

There's nothing you need to fix,

Or change,

Or accomplish.

Nothing you need to understand.

Nothing is required of you right now.

Just let your body settle into the surface beneath you.

Allow yourself to be supported.

Take a deep breath in,

And let it go.

If it feels comfortable to you,

Close your eyes,

Or soften your gaze.

Take a slow breath in through the nose,

And an even longer breath out through the mouth.

Again,

Breathing in,

And letting the exhale be slow and easy.

Begin to notice the places where your body is making contact with the ground,

Or the floor,

Or your bed,

Or the chair.

You don't have to relax your whole body at once.

Just simply notice.

Notice your feet,

And your legs,

And your hips,

And your lower back.

Let your shoulders drop just a little.

Soften your jaw,

The eyes,

And the cheeks.

Nothing is required of you right now.

Now bring your attention to your breathing.

Not changing it,

Just noticing it.

Let your exhales be slightly longer than your inhales,

Settling the nervous system.

With every exhale,

You relax deeper into your seat.

Breathe in.

Breathe out.

Every exhale is an invitation to release effort.

Every exhale is a reminder that you're safe.

You're safe enough to soften.

Now bring your awareness to your chest and your heart space.

You don't need to feel anything special here.

Just notice the rise and fall with each breath.

Now move your attention down to your belly,

And allow it to be soft.

And if you notice tension anywhere at all,

You don't need to push it away.

Simply acknowledge it,

And offer yourself permission to be exactly as you are.

And offer yourself permission to be exactly as you are.

Nothing is required of you right now.

You might notice thoughts moving around in your mind.

That's okay.

You don't need to follow them,

Or stop them.

Imagine them like clouds passing in the sky,

Or leaves floating down a stream.

Rest beneath the movement.

Breathe in,

And breathe out.