Welcome to this pause for ease.
Find a comfortable place to sit or rest.
Gently close your eyes.
Rest your hands on your thighs or let them settle by your side.
Allow your body to be supported here.
We'll begin by releasing tension from the body.
First,
Exhale fully,
Emptying the stomach and lungs.
Inhale,
Filling your lungs with air.
Hold your breath and gently tense the whole body.
Tense your face,
Your shoulders,
Chest,
Abdomen,
Arms and legs.
Notice how your body feels when you are tense.
Now exhale and release the tension.
Releasing and letting go with the out breath.
Let your body soften.
Ease your jaw.
Ease your shoulders.
Let's do this a second time.
Exhale,
Emptying the stomach and lungs.
Inhale,
Filling your lungs with air.
Hold your breath and gently tense the whole body.
Tense,
Tense a little bit more.
Notice what tension feels like in your body.
And exhale and release.
Release,
Soften,
Let your body rest.
Notice the contrast.
Now the double inhale and long exhale.
This is one of the fastest ways to calm the nervous system.
For the exhale,
We will use a sigh and we will make the out breath longer than the in breath.
We will do this four times.
Let's start with a double inhale.
Then exhale with a long sigh.
And again,
Double inhale.
And exhale with a long sigh.
Double inhale.
Exhale with a long sigh.
One last time,
Double inhale.
Exhale with a long sigh.
Now coming back to your natural breath.
Coming back to your body.
Notice how your body feels.
Finally,
Take an easy breath in.
And a soft breath out.
Take all the time that you need and when you're ready,
Open your eyes.
Thank you for being here until we meet again.
