Take a slow deep breath in and a slow breath out.
Notice your breathing as soon as you're able to.
Now bring your attention to your thinking mind.
This is your busy mind just trying to protect you.
Recognize it for what it is,
Your protector.
Breathe in again and this time see if you can slow your breath down.
Slow down your mind,
Relax your body,
Using your breath.
Bring your awareness to the breath in your heart space,
The upper chest.
Breathe in through your nose and feel the expansion.
Allow the breath to release fully.
Just focus on your breath.
I know I am breathing in.
I know I am breathing out.
Gently repeat this to yourself.
I know I am breathing in.
I know I am breathing out.
Feel your breath come in.
Feel your breath go out.
Breathe in.
Breathe out.
Continue breathing like this and as you do,
Start to notice how you're feeling.
What emotions are present for you right now?
Notice if there's a sense of overwhelm,
Worry,
Energetic density.
Even notice if there's already a sense of calm,
Stability,
Or happiness.
Simply notice the range of emotions and how they feel in your mind right now.
Now sense what these emotions are bringing up in your body.
Where do you feel the emotion?
What sensations are arising?
Bring your attention back to your breath.
Breath in.
Breath out.
As you soften your breath,
Begin to soften your mind as well.
Notice any sensations of clenching,
Tightening,
Gripping,
Or holding.
Just like your emotions,
You can have a range of sensation.
The sensations are natural.
It's your body's way of protecting,
Bracing,
Anticipating.
Bring awareness to the feelings of tension.
Also notice what it feels like to soften around them.
Now sense what these emotions are bringing up in your body.
Where do you feel it?
What sensations are arising?
Bring your attention back to your breath.
Breath in.
Breath out.
Soften once again through your face,
Your neck,
Your shoulders,
All the way down to your hips and your feet.
Relax just into the moment here.
Notice your body breathing.
Notice the sensations you're feeling.
Deepen your breath.
Just notice your body breathing.
Sometimes our mind pulls us into a storyline,
A false sense of reality.
It's like a virtual world.
Recognize it for what it is,
A virtual world,
Taking you out of the present moment.
Instead,
Bring yourself back to the present moment.
Notice what's happening within.
Instead of leaving your body into your busy mind,
Try to stay with your body.
Stay grounded,
Stay here now.
This kind of practice can help you strengthen the skill to downshift and regulate yourself,
Just by sensing your breath.
Our mind sometimes wants to latch on to what's wrong in the moment.
See if you can notice whether that's an illusion.
See if you can allow everything to be alright,
Just as it is here now.
Creating some space so that you can feel more,
Sense everything you're feeling,
And simply stay with your breath.
Re-relax into your body as you breathe in and notice a bigger release with each breath out.
Soften your body into this moment as you breathe.
Soften your mind as you relax more.
Stay here for as long as you need and come up when you're ready.
