Welcome to cultivating calm and peace.
Find your comfy space,
Warm and cozy,
And softly close your eyes.
This is your time to let go and just allow your body to soften.
Inhale calm.
Exhale tension,
Worry or stress.
Any thoughts or concerns,
Wrap them up in a ribbon and just place them on a passing cloud.
Let them go.
On your next inhale,
Take a slow,
Deep breath in through your nose.
Let the air fill your chest and then gently exhale just as slowly,
Letting the breath flow out like you're releasing any tension or stress.
Again breathe in and fill your heart with calm and presence.
And as you breathe out,
Just relax a little deeper.
This is your time to unwind,
To let go of everything outside this moment.
So adjust your cushions if you need to or wrap yourself in a blanket and just let your body settle into a position that feels effortless.
This is your time to soften,
Your time to rest,
Your time to simply be.
And remember that rest is an act of self love.
So let's begin with a gentle breath practice.
Not counting,
Just flow.
See your breath as a tiny lantern floating on calm water.
With each inhale,
This lantern glows a little brighter and with each exhale it drifts peacefully forward.
Let your breath be round,
Slow and effortless.
Let your shoulders melt,
Your belly soften and let your breath move like quiet water.
Continue.
Let the lantern drift,
Let your breath glow and let your body sink deeper into rest.
Wonderful.
Let's anchor this softening with an affirmation.
I give myself permission to rest.
My breath brings me home.
Just breathe those words deep into your heart.
Now we'll enter a Japanese inspired body scan.
It will be a slow journey through your inner garden.
So we'll just start with the quiet moon.
Just visualize moonlight washing over your forehead.
Your eyes are soft like glowing lanterns and feel your jaw loosening.
We'll move into bamboo swaying.
Just feel your shoulders sway inwardly like bamboo in a soft breeze.
These shoulders and neck are flexible,
Relaxed and are releasing any weight.
The garden path for your arms and hands.
Your arms are becoming warm pathways,
Clear,
Open,
Inviting rest.
A still pond.
Just visualize for your heart and your chest.
Just see your heart becoming like a still pond.
Reflective,
Calm,
Untouched by movement.
Just rest here for a moment.
Now you move down to soft earth,
Your belly.
Just see your belly rise and fall gently with each breath.
It's like warm,
Soft earth breathing with the land.
Now your back.
It needs mountain support and your back becomes like a mountain.
It's strong yet relaxed,
Rooted yet soft.
The flowing river for your hips and legs.
Feel your hips and legs becoming like a peaceful river.
They are carrying away any remaining tension,
Flowing toward ease.
Now down to your feet like moss covered earth.
Your feet,
They are resting on cool,
Soft moss.
They are supported,
Grounded and relaxed.
Now just sense the entire garden of your body.
Moonlight,
Bamboo,
Still pond,
Flowing river.
Everything is calm.
Everything is connected.
Everything is at ease.
Just breathe here for a moment in this moment of ease and calm.
Now you see yourself standing in a peaceful Japanese forest at dusk.
There's a pale blue light,
Soft bamboo shadows and a gentle breeze carrying the scent of cedar.
You begin to walk along a smooth stone path,
Each step lighter than the last.
You hear the sound of water.
It's a delicate,
Silky waterfall.
You sit near it and you feel the cool mist letting the sound wash over any thoughts.
Just allow this waterfall to clear your mind,
Carry away tension,
Soften the edges of the day.
Feel a gentle peace glowing within you.
When you feel ready,
You wander towards a quiet stream.
Smooth stones are beneath the water,
Light shimmering in gentle ripples.
You sit beside it,
Breathing slowly,
Feeling the calm,
Feeling peace,
Feeling your center.
And just let the stream carry away any further stress or tension.
Now you see yourself walking through a tranquil Japanese garden with moss-covered stepping stones,
Cherry blossoms drifting through the air,
Soft paper lanterns swaying in the breeze,
And a koi pond reflecting the evening sky.
Every detail of this garden invites your body to rest,
To feel peace,
For your mind to snow,
For your spirit to open.
Simply rest here.
Let the garden hold you.
Breathe softly here.
Let your thoughts drift like petals on water.
And feel peace settling into your being.
Let's anchor this energy with a soft affirmation.
Peace flows through me.
Calm lives within me.
I am whole and at ease.
Beautiful.
Just feel these words settle into your heart.
Slowly and gently,
Begin to return to your body.
Roll your shoulders if that feels good,
And gently stretch.
Breathe deeper now.
And just feel the peace that you've cultivated.
Feel how your body has softened,
And how your mind has cleared.
Because in the quiet,
The soul remembers who it is.
So thank you for resting with me on this journey.
And may this calm and peace follow you into the following days.
May peace settle into your heart.
Namaste,
My friend.
