This is your 10 minute reset.
We're going to switch off all tension,
All stress,
All thought,
As you relax into the calm spaces in your body and breath for 10 minutes.
So begin by sitting comfortably with your back straight but not rigid.
You can lie down if you wish.
And then switch off your eyes.
You can do this by closing them completely if that's comfortable or half closing them or simply allowing your gaze to be ever so soft.
And relax the tiny muscles around the eyes.
And completely switching off the muscles in your forehead.
All muscles in the face to come loose and light.
Now switching off tension by allowing the muscles in your shoulders to drop,
Relax and become heavy,
Noticing that lovely feeling of heaviness.
And feeling as you relax your shoulders a deep wave of relaxation travelling down your spine.
And we're going to switch off stress by focusing on the breath and counting so the inhale is slightly shorter and the exhale slightly longer each time.
And this will help you to relax.
So the first count I will go 2 for the inhale and 4 for the exhale,
Then 3 for the inhale,
6 for the exhale,
Then 4 and 8.
So we'll start with the inhale and breath with me.
1 2 exhale 1 2 3 4 inhale 1 2 3 exhale 1 2 3 4 exhale 1 2 3 4 5 6 inhale 1 2 3 4 exhale 1 2 3 4 5 6 7 8 Now let your breath settle into a regular rhythm and bring your focus to the easiest,
Lightest part of your breathing.
Wherever it feels really easy to breathe,
Whether that's the tickle of air at your nostrils or feeling of comfort deep in the belly where the breath settles,
Just focusing on that easy breath.
Enjoying that easiness.
And then feeling your feet on the ground or on the bed,
The contact between your feet and whatever surface they're on,
Feeling the soles or the heels grounded.
Then find the part of your body that feels most relaxed and at ease.
You might notice that you have relaxation creeping across your shoulders.
It might be the looseness of your wrists.
It could just be somewhere so neutral that you just feel no tension in that part of your body at all,
Like a toe.
Wherever that body part is,
Just focus there.
Enjoying the peace and relaxation of the body.
And we're going to switch off all thought by switching our attention between the easy part of the breathing and the relaxed part of the body.
So I will say the words breath or body to switch your relaxation back and forth so that you'll feel both as a source of comfort and ease.
If you struggle at any time during this,
You can easily return your attention back by just simply asking the question,
Where do I feel the breath is the most easy or where do I feel the most relaxed in my body?
So we'll start with focusing on the easy part of the breath.
You can feel this however it is for you that works,
Whether it's noticing the warmth or whatever feels nice and pleasant about that.
So breath and body.
Again just noticing whatever it is that feels good about that part of the body,
Pleasant particularly in a nice temperature level.
And breath and body.
Breath.
Breath body When it comes to the pain,
The,
The aches,
Just feel,
Feel.
Bodies really enjoying the simple piece of the breath and the body of the body body what feels nice about the breath?
What feels wonderful about the body?
Breath body now we're coming to the end of the meditation so just allow yourself to really easily come back don't have to switch all at once perhaps just wiggling your fingers a little on your toes,
Getting a little bit of movement back and before you open your eyes remember as you return to your day that you can always stop for a reset you can simply notice the easiest part of your breathing again pay attention to the most relaxed part of your body you can take your attention away from a stressful thought by moving between breath and body,
Breath and body so feeling a deep sense of relaxation and feeling recharged open your eyes and return to the room Namaste
