Welcome and thank you for taking this time for yourself and sharing it with me.
I'm Kate and I'm here to guide you during the next 10 minutes as we create a quiet space where you can simply breathe,
Allow your mind to let go,
And restore your natural balance and energy.
For these minutes there's nothing you need to do,
Nowhere you need to be,
Nothing to fix or figure out.
This is simply unhurried time for you.
I know what it can be like when the idea squirrels are dashing around and you feel like you're running to catch up with yourself.
You simply need a few minutes to gently wrangle something resembling silence so you can take a head count,
Take stock and take a breath.
So to begin,
If possible,
Settle into a comfortable position whether seated or lying down.
Allow your body to be supported and when you're ready gently close your eyes or soften your gaze.
Bring your awareness to your breath,
That most amazing action that takes place whether we think of it or not.
There's no need to change it,
Just notice the natural rhythm,
The movement of air in as your chest gently rises,
The exchange and then the exhale,
Taking away that which no longer serves you.
Simply observe this for a few moments.
Feel it into your body and as it does you might also notice other thoughts tugging at your attention and that's okay.
Acknowledge them,
Thank them for being there and look just to the side.
You might have a shelf or a jar or maybe an in tray or perhaps a basket with the label later on it.
Slip those ideas in there knowing that they will be ready for you later and simply return to your breath.
Perhaps you notice the coolness of the in breath and the warmth of the out breath and also each time your chest settles down with each exhale you settle a little more deeply,
Softening,
Releasing,
Breathing in,
Breathing out and notice with each breath as it flows in there is a stream of energy that comes with it.
Gently flowing into your body,
Working alongside the oxygen,
Combining with each cell,
Softening the hidden knots and untangling the tightness.
You might notice muscles that have been fatigued start to soften and relax.
Perhaps your shoulders drop down a little,
The long strong muscles of your back settling into the surface now supporting them.
Your legs,
The thighs,
Glutes,
Quads and calves letting themselves take this time to relax and accept the energy flowing around them.
And now the smaller muscle groups,
Those in your scalp,
Forehead and face can soften.
Feel your jaw gently drop,
Perhaps your lips parting as it takes this moment to just be.
And the energy continues to flow through you with each breath,
All around your torso,
Your abs,
Your belly softening,
Letting go for a moment.
And the flow continues down your arms,
Through muscles,
Past your joints and to your fingers,
Where it sends out all that no longer serves you,
Allowing your whole body to enjoy this complete relaxation.
And still your breath continues,
That stream of air and energy that flows.
And now imagine another stream,
One gently flowing past you steadily,
Peacefully.
You can hear it's soft movement,
Constant and calming.
It may be familiar,
It may be new.
Observe what you see,
What you hear.
Perhaps a scent in the air or the touch of a breeze on your skin.
And as you observe,
You notice things floating gently past on the surface of the water.
These might be leaves,
Small twigs,
Flower petals.
Each one is carrying something from your day.
Perhaps you're weak.
It could be an idea from the in-tray.
Or maybe a concern,
A conversation that you've had or need to have,
Or a responsibility.
You don't need to identify what each one is,
Simply notice them appearing upstream from you,
Floating gently past and continuing on their way downstream.
Watch the surface of the water,
Listen to the sounds as it gently flows past,
Allowing it to flow past,
Letting go.
Notice how the stream keeps flowing,
Constant,
Reliable,
Just like your breath.
Whatever comes,
The stream carries it through.
You remain here,
Present,
Watching,
Breathing.
Take these next few moments beside the stream,
Simply being with whatever flows past.
As we come toward the end of our time together today,
Begin to bring your awareness back to your breath,
Feeling your body supported and whole.
Notice how you feel right now,
Perhaps a little more spacious,
A little lighter,
Carrying less.
Know that this stream is always here for you.
Anytime you need to let something float past,
You can return here,
Even for just a few breaths.
Now take a deep breath in and a long,
Slow breath out.
Gently begin to bring small movements back to wriggle your fingers and toes,
Maybe stretch your arms and roll your head.
When you're ready,
Slowly open your eyes and return to the space you're in.
Thank you for sharing this practice with me and may you carry this sense of balance and ease with you into your day.
