So as you start to get settled into your space,
I want to invite you to take a look around your space and this is called orienting.
So what you can do is look at the walls that are surrounding you.
So look in front of you,
Look to both sides,
Make sure that you also look over both of your shoulders and look above you and also look below.
So notice as you're looking around and just observing your space that you are safe and there is a surrounding here for you that is here to help you feel grounded and present.
And then gently when you feel ready beginning to close your eyes and starting with three deep breaths.
So taking a deep inhale through your nose and exhaling through the mouth.
Taking a deep inhale through the nose and exhaling through the mouth.
And taking one more deep breath just like that at your pace.
And as you begin to land in this moment,
Allowing however your mind has been showing up today or this past week,
Allowing that to be present,
Knowing that nothing needs to change or be different.
And checking in with the body as well and noticing how the body may have been showing up today or this week and noticing and knowing that nothing needs to change or be different.
You can place your right hand on your heart if that feels good for you and your left hand on your belly.
And before we begin to breathe,
Noticing right at the bottom of your seat,
Right at the base of your spine,
There is a structure underneath you supporting you and holding you in this moment.
So you are safe,
You are grounded.
And noticing what that feels like for your system,
For your body to be held.
And then when you feel ready,
I'm going to invite you to start with a four second inhale through your nose.
We're going to pause at the top for one and we're going to take a deep exhale through the mouth for six.
So starting with that first inhale through the nose,
4,
3,
2,
1,
Pause.
Exhaling through the mouth,
1,
2,
3,
4,
5,
6.
Inhaling through the nose,
1,
2,
3,
4,
Pause.
Exhaling,
6,
5,
4,
3,
2,
1.
Inhaling through the nose,
1,
2,
3,
4,
Pause.
Exhaling through the mouth,
6,
5,
4,
3,
2,
1.
And continuing that cycle of breath at your pace.
And with each inhale,
You are bringing in a sense of peace.
And with each exhale,
There is a grounding,
There is a letting go.
And this breath quite literally is helping you to ground and self-regulate your system.
And continuing with that breath,
You're doing great.
And on these next few exhales,
Introducing a sigh.
So you're going to have that inhale for four seconds,
Pause,
And then on that exhale,
A deep sigh.
And allowing this next sigh to be the deepest sigh,
The deepest exhale that you've taken.
Sighing really allows the body to release.
It allows the body to exhale and to regulate.
So taking that deep sigh,
And then gently on this next breath,
Beginning to release that active breath pattern and bringing your natural breath pattern back online.
Maybe the body wants to move.
Maybe you want to roll out the shoulders or the neck or shake out the arms.
And beginning to notice what has shifted for you.
Noticing what it feels like to be in your own energy,
Your own body,
Your own space.
Really allowing your mind and your body to know,
I am safe.
I am safe to be here in my body.
My mind is safe to be here with me.
I am connected and I am whole.
And then when you feel ready,
Coming back into your space,
Being gentle with yourself today,
Being kind with yourself today,
And bringing this feeling in with you into the rest of your day.
I hope you have an incredible rest of your day.
I hope you have an incredible rest of your week.
And I will talk to you soon.
