Podcast script: Time out – Bubble

Music credit: Reflections – BORRTEX

Hello and welcome to part one of the ‘time out’ series on grounded in stillness.

You may well be feeling like you are living in a bubble currently. Being advised to distance ourselves from each other and many not being able to give loved ones hugs.

This relaxation is about learning to live with the bubble we currently have to live in, allowing your bubble to expand instead of feeling as if it restricts you.

So find yourself a comfortable position to relax in, sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Allow your body to feel heavy in place.

Breathe in deeply, breathe out deeply.

Take a moment to observe your breath.

Feeling the chest slowly rise and fall as you allow yourself to fall deeper into relaxation.

Breathe in, breathe out.

Begin to imagine you are inside a bubble.



Observing the different colours of the bubble as the sun reflects off it.

Pinks, greens, blues.

Take a moment to observe the bubble you are in.

Inside the bubble you notice the stillness, the calmness.

Then something begins to happen to the bubble.

As you breathe in, the bubble moves closer to your body. Changing shape to fit you.

As you breathe out the bubble expands, watching the bubble expanding for the entire length of your out breath.

Breathe in, feel the bubble mould around your body.

Breathe out and watch the bubble expand around you.

Realising the deeper you breathe out, the more space and calmness you create around you.

Breathe in, breathe out.

See how big you can make the bubble as you breathe out.

Noticing the size of the bubble you create when you breathe out.

The space you create as you breathe out.

Allow your breath to control your bubble.

Any time you feel the bubble tightening around you. Take a moment to observe the out breath and watch the bubble expand around you.

Just breathe in.

Just breathe out.

Take one more breath in, breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and toes.

Slowly open your eyes when you are ready.

Thank you for listening.

***Music ends***

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