Take a deep breath in,
And as you breathe out,
Just close your eyelids,
But keep looking up with your eyes.
Do you feel the fluttering sensation in your eyelids?
Perfect.
And just keep looking up with your eyelids closed.
And when you breathe in,
Breathe in through your nose,
And breathe out through your mouth as if you're breathing out through a straw,
With thinly pursed lips.
And when you look up with your eyelids closed,
Your brain is automatically activating the alpha brainwaves,
Enabling your nervous system to relax right now.
Very good.
And just relax your eyes,
And as you're feeling calmer,
Consciously or subconsciously,
I want you to breathe into your heart space for three times.
Maybe put your hands onto your chest,
Onto your heart space.
And now I want you to think of a memory where you felt incredibly alive,
Where you felt happy,
You felt so much joy.
And breathe in these feelings of calmness,
Happiness.
And just forget about this memory for a moment.
Now I want you to imagine that if your heart could speak to you,
Ask your heart,
How can you take better care of yourself in this moment?
And on the count of five,
I'll count you back to this moment.
On the count of one,
Move your fingers and toes.
On the count of two,
Become aware of the temperature in the room.
On the count of three,
Move your neck from left to right.
Become aware of the clothing that is touching your skin on the count of four.
And on the count of five,
Just open your eyes wide awake,
Taking this feeling of self-compassion with you throughout the day.
