Hello,
My name is Brit.
I invite you to join me for a few mindful moments to help signal to your mind and body that it is now time to rest.
First,
Let's take three slow and intentional breaths in and out.
You might allow this simple practice to start the process of consciously unwinding,
Connecting you to your breath,
Your body,
And this present moment.
As you settle in,
Perhaps you begin to notice ways to make yourself just a little more comfortable.
Maybe you might like an extra blanket or a pillow to support your neck or legs,
Socks to warm your feet.
Maybe you let your shoulder blades snuggle down your back and begin to let the surface beneath you really rise to support your body.
You might soften your gaze,
Or if this feels like the right time,
You might even close your eyes now.
Perhaps you begin to notice how you're coming in from the day,
As you slowly allow the dust to settle.
Maybe this is an opportunity to gently acknowledge that you've made it here.
Showing up is often the hardest part,
And you did that.
For the next few moments,
I invite you to join me practicing mindfulness of breath.
We humans breathe 20,
000 times per day,
And yet we're hardly aware of our breath and how it changes all throughout the day to support us.
So for the next few minutes,
We'll be exploring our breath and the ways in which your breath can help slow time and settle your nervous system.
Now,
If you're somebody who,
For focusing on your breath,
Does not feel supportive,
You could explore anchoring your awareness to something else,
Like your feet or the coziness of a blanket.
As always,
This is your practice,
So please make adjustments to make it your own.
When you're ready,
I invite you to bring your attention to your breath.
You might begin to notice breath in your belly.
If you like,
You can bring a palm to rest there.
Perhaps beginning to notice how your belly gently expands as you breathe in,
And how your stomach gently falls as you breathe out,
Like waves rising and falling on the ocean.
As one breath ends,
Another breath swells,
And your stomach expands in four directions.
And just like a wave beginning to crest,
Your breath,
Your belly gently falls as you breathe out.
You might choose to stay with breath in belly,
Or perhaps you shift your awareness to breath in chest.
Again,
Option to bring your palm to your chest or to let your hands rest next to your body if that's more supportive.
Just as you've observed your breath in belly,
Perhaps you begin to notice how the lungs fill,
Expanding ribs,
Connective tissue and skin expanding.
And as you breathe out,
Gentle falling,
Returning,
Softening chest as you breathe out again.
Breathing in,
Expanding,
Filling up.
Breathing out,
Returning,
Gently falling,
Letting go.
You might choose to stay with breath in belly or chest,
Or perhaps you begin to shift your awareness again,
This time to the sensation of air as you breathe in through your nose or mouth.
This might feel like the swirling sensation of air as you breathe in,
And the sensation of air as you breathe out.
You might notice if the air feels warmer or cooler when you breathe in,
Or when you breathe out.
If you're breathing in through your nose,
You could curiously inquire whether more air is coming in through your right or left nostril at this time,
Noting that this will fluctuate throughout the day.
For the next few cycles,
Notice your breath wherever feels curious to you,
Perhaps in belly,
Perhaps in chest,
Or maybe somewhere else.
Noting that from time to time,
Your mind may wander away from the breath,
And that's okay.
It's expected.
When you notice wandering,
You can gently and kindly bring your attention back to your breath.
As we near the end of this practice,
You might loosen your focus on your breath and allow it to return to its natural cycle.
Perhaps this feels like a good time to pause and just notice what you notice,
Noting if there is a sense of ease or relaxation,
Softening in your body and mind,
That perhaps mindfulness of breath could be a resource for you in times when you feel,
Or want to feel,
Less tense,
Less anxious,
Or just want to slow down.
This brings us to the end of this wind-down practice.
Thank you for sharing your time with me.
