Calm The Nervous System Through The Breath (No Music)

Allow your eyes to comfortably close as you do so.

Notice the ebb and flow of your breath and the movements your body makes as you breathe,

Without judging or trying to change anything.

Notice the contact your body is making with the surface directly beneath you.

Give more of your weight to its support.

In your own time,

Become aware of the sensation of air as it enters and leaves your nostrils.

Notice the air is cool as it enters,

Warm as it leaves,

And allow your breath to begin to slow down and lengthen as you do so.

Notice the expansion of the in-breath as your shoulders,

Chest,

And thorax open to receive nourishment.

Notice the softening,

Letting go motion of the out-breath.

Notice how the out-breath is the body's natural relax,

And allow your breath to slow down and lengthen some more.

In your own time,

Breathe out down the full length of your body,

Allowing your body to soften and release what it's been carrying.

Let it flow out and away,

And when you are ready,

You can draw this meditation to a close.