Hi.
Sit up tall but not stiff, and let your hands rest on your thighs.
We'll use slow breathing and a little humming to help your body settle.
Imagine a still lake just after sunrise.
Flat water.
Nothing moving yet.
We'll breathe in for five...
and out for five.
About six breaths a minute.
Breathe in...
two...
three...
four...
five.
And out...
two...
three...
four...
five.
In...
slow and low,
into the belly...
And out...
smooth, like the surface of that lake.
In...
And out.
Keep this rhythm going.
If it feels like too much, just breathe a little shorter.
No strain.
Now we'll add sound.
On your next breath out, hum with your lips closed...
or say a long, low "voooo."
Feel it buzz in your chest and throat.
Breathe in...
And hum it out...
voooo...
Again.
In...
Voooo...
let it go all the way down.
Once more on your own.
It's fine if it sounds a bit silly.
Let your eyes go soft behind your
eyelids.
Let them sink back into your head a bit.
Now, keeping your head still, look slowly to the right with just your eyes...
Stay there a few breaths.
You might notice a yawn or a swallow.
That's good.
Bring your eyes back to center...
then slowly look to the left.
And back to center.
Now let your head tip gently toward one shoulder.
the long side of your neck.
Then the other side.
Rest here.
Notice your breathing now.
Slower...
quieter.
Like that lake again.
Calm all the way across.
Take one easy breath in...
And out.
Blink your eyes open.
Look around the room and notice you're safe here.
You can use the hum any time you feel wound up.
In the car is a great spot.