Welcome.
This is your time.
It's a sacred space to rest,
Heal and return to yourself.
So find your comfortable position,
Lying down or fully supported.
Just softly and gently close your eyes.
Just feel the outside world begin to dissolve.
Begin by gently turning your attention to your breath and take three deep conscious breaths.
Inhale through your nose.
Feel the breath expand into your chest,
Into your belly and exhale slowly through your nose,
Releasing all tension or stress.
Again,
Inhale.
This time inhale peace and exhale stress.
One more.
Inhale deeply and slowly and sigh it out with ease.
Now return to your soft natural rhythm.
There's no effort here,
Just awareness.
Just let yourself be breathed.
With each breath imagine drawing in healing and with each exhale releasing what no longer serves.
Repeat silently or out loud to yourself.
With every breath I welcome peace and healing into my being.
Just breathe those words deep into your heart.
Good.
Now bring your gentle attention to your body.
Just scan your entire body from head to toes,
From skin to bones,
Muscles and cells.
Begin at the very top of your head now and feel the soft weight of your head.
Relax the muscles there.
Release any tension in your forehead,
Smoothing the skin over your brows.
Soften around your eyes.
Feel those tiny muscles relax.
The eyes do so much for you.
It's good to give them a little tender loving care.
Just breathe into your eyes.
Now let your cheeks and jaw gently unclench.
Relax your tongue and just let it rest softly in your mouth.
Soften your neck,
Allowing it to release all the weight it carries.
Now slowly move your attention down to your right shoulder.
Feel all those shoulder muscles loosen and melt.
Notice your upper arm softening every muscle,
Every fibre.
Relax your elbow letting go of any tightness.
Flow your attention down to your forearm,
Releasing any tension there.
Relax your wrist,
Your palm and each finger on your right hand,
One by one.
Feel your thumb,
Index finger,
Middle finger,
Ring finger and your little finger.
They are each becoming soft,
Warm and heavy.
Bring the same loving awareness to your left shoulder now.
Slowly move down your left arm,
Loosening all those muscles as you go.
Relax your elbow,
Forearm,
Wrist,
Palm and all five fingers on your left hand.
Your thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Let them feel heavy and warm,
Wrapped in peace.
Now bring your awareness to your chest and heart centre.
Feel your ribcage expand gently with each breath.
Relax your diaphragm,
Your lungs.
They are now soft,
Open and full of light.
You are feeling so relaxed.
Sense your heartbeat,
Steady,
Calm and sure.
Now move your attention to your abdomen.
Soften your belly muscles and relax your stomach and all your internal organs.
Your liver,
Kidney,
Spleen,
They are all softening deeply.
Feel warmth and healing in your digestive system.
Now shift your focus to your back,
The upper,
Middle and lower part of your back.
Release any tightness in your muscles along your spine.
Feel your back melting into your support.
Your back is so relaxed right now.
Bring your awareness down to your right hip and pelvis.
Relax the muscles around your hip joint.
Soften your thigh muscles,
Front,
Back and sides and just feel your knee relax,
Unclenching any tightness.
Move down to your calf muscle,
Letting it become heavy and loose.
Relax your right ankle and foot.
Now bring gentle attention to each toe on your right foot,
One by one.
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel each toe soften and sink into deep relaxation.
Now bring that same awareness to your left hip,
Your pelvis and thigh.
Relax the muscles fully,
Softening deeply.
Soften your knee,
Unclenching any tightness there.
Move down your calf muscle,
Letting it become heavy and loose.
Relax your left ankle and foot.
One by one,
Relax every toe on your left foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel them heavy,
Warm and at peace.
Good.
Now just take a moment to scan your entire body again,
As if with a soft,
Loving light.
Notice any areas that still hold tension and gently invite those places to soften and release.
Imagine your muscles,
Your cells,
Bathing in that peaceful,
Healing,
Green light.
You are now deeply calm,
Renewed,
Restored.
Just deepen your awareness now to the muscles throughout your body.
Feel the fibres of your muscles,
Loosening the silk threads,
Unwinding,
Softening and relaxing deeply.
Sense your joints gently opening,
Fluid and free of tension.
And imagine your cells,
Tiny,
Vibrant,
They are glowing with green,
Healing light.
Each cell is receiving this peaceful energy,
Restoring balance,
Releasing stress,
Inviting harmony.
Now feel this light moving through your circulatory system.
Your heart is pumping steady,
Flowing freely,
Bringing nourishment and calm to every part of you.
And sense your nervous system,
Soft,
Soothed,
Calm.
Your breath is flowing naturally and peacefully.
Your mind is quiet and your body is resting deeply.
Wonderful.
Now sink further into that feeling of relaxation.
Now just visualise yourself at the beginning of a quiet,
Winding trail.
It's a soft,
Inviting path lined with gentle grasses and low,
Blooming,
Colourful flowers.
This is your relax,
Peace trail.
The ground beneath your feet is soft and mossy,
And each step you take feels like a quiet exhale.
The trail undulates gently,
Just like the rise and fall of your breath.
Soothing,
Rhythmic,
Easy.
Above you,
White peace doves fly gracefully,
Their wings are silent in the golden air.
Their presence brings a calm knowing,
Peace is all around you now.
As you follow the path,
You notice peace flags gently fluttering from the branch of a tree.
Each one of these flags carries a message for you.
Peace.
Stillness.
Hope.
Love.
Peace.
You pause for a moment beneath the peace tree,
Feeling its quiet strength.
As the breeze stirs these flags,
It's as if the words drift toward your heart.
You breathe in their meaning,
You feel them become part of you.
Now you continue walking,
And this beautiful trail softens further,
Guiding you deeper into serenity.
Along the way,
You notice a beautiful feather resting on a stone.
You pick it up and hold it gently,
Light as air,
Soft as your breath.
This feather reminds you,
You are safe to let go.
A little further on,
A smooth pebble glints in the sunlight.
You pick it up and feel its warmth in your palm.
It brings a real sense of grounding,
A quiet,
Calm strength.
You place it gently in your pocket.
Now you carry peace with you always.
Then ahead,
You hear the sound of falling water.
You follow the sound until you come upon a peace waterfall.
Its waters are flowing in harmony with your heartbeat.
So you sit near it and listen.
The rhythm of the water.
The rhythm of your heartbeat.
They are flowing as one.
Flowing together in perfect peace.
Rest in this flow.
Feel your heartbeat.
Hear your heartbeat.
And the water flow.
At the base of the waterfall,
There is a patch of soft emerald green moss.
It calls to you like a lullaby.
You lie down here.
The moss is supporting you like a gentle embrace.
Feel the warmth of the earth beneath you.
Feel and sense the rhythm of peace all around you.
You are deeply resting now.
You are safe.
You are whole.
Let yourself drift deeper now into the quiet of your own heart.
There is nothing to do here.
Nowhere to go.
Just rest.
Just be.
Let peace flow through you.
Like the waterfall.
Like your soft breath.
Whatever is needed for you right now is here.
In this place.
On this trail.
Inside your heart.
You may wish to stay here.
Resting in this peace and stillness.
Or simply allow yourself to drift into deep sleep.
Knowing this calm lives within you always.
Peace flows through me.
I am still.
I am safe.
I am at peace.
Let this space hold you.
You are allowed to simply be.
So take this time for you.
When the time feels right.
You may slowly begin to become aware of your surroundings.
You carry peace now.
It has entered your heart.
And it will not leave.
So as you gently return to your body.
Just feel that peace in your chest.
Your breath.
Your fingertips.
Slowly and gently roll your shoulders at that fjosk.
Stretch your toes.
And open your eyes when you are ready.
You have returned.
But you have brought something precious with you.
And it is yours to keep.
Deep peace.
Deep rest.
Deep.
Namaste my friend.
