Welcome.
My name is Jenny and I'm so glad you're here.
Take a moment to set yourself up comfortably in whatever position best works for you.
As you get settled,
Take three slow deep breaths,
Breathing in through your nose,
Filling all the way up.
Open mouth exhale all the way out.
Two more just like that.
Continue breathing easily,
Taking your time as you slowly breathe in through your nose and this time exhaling through the nose.
Begin to notice how your body feels as you provide it with a deeper breath and notice how your body moves as you breathe deeply,
Generating your deep breath from your belly.
As you breathe in,
Notice the soft rise of your belly,
Ribs and chest.
As you breathe out,
Notice the soft lowering of chest,
Ribs and belly.
Continue practicing a deeper breath,
Being gentle with yourself and taking your time as you slowly breathe in,
Filling all the way up and taking your time as you breathe out,
Completely letting go.
Each breath is slow,
Steady and deep.
As you continue practicing your slow and steady deep breath,
Perhaps you begin to notice that your breath takes on an ocean wave like quality.
Perhaps the visualization of a gentle ocean wave helps guide your breath.
Breathing in as that gentle wave begins to form,
Peaking and then slowly smoothing out as you exhale.
Allow your awareness to slowly ride on this gentle wave.
Continue breathing at your own pace,
Connecting with this steady cadence of your breath,
Noticing the ocean wave like qualities that the body takes on as you feel the gentle rise of your belly,
Ribs,
Chest and the slow lowering of chest,
Ribs and belly.
Continue your slow and steady deep breaths as you also notice the ocean wave like quality of the sound of your breath.
Breathing in through your nose,
Filling all the way up,
Breathing out through your nose all the way out.
Take your time as you enjoy three more rounds of your slow and steady deep breaths at your own pace.
When you've completed the round that you're on,
Allow your breath to return to its natural state,
Effortless,
At ease.
And know that whenever you need it,
That slow and steady deep breath is always accessible within you.
It has been my pleasure to be your guide today and I hope that as you move back out into the world,
You show kindness towards others and also towards yourself.
Be excessively gentle with yourself.
In kindness and gratitude,
I honor you.
Be well.
