Reset for a busy mind.
A guided practice to help you switch off.
Settle in and find a comfortable position.
Seated or lying down.
Let your body settle and your hands rest loosely.
Take a deep breath in through your nose and a long slow exhale out through your mouth.
You've been switched on all day.
Thinking,
Planning,
Doing.
Now your only job is to breathe.
No effort.
No expectation.
Just allowing your system to exhale.
Inhale slowly.
And exhale longer than you inhaled.
Let that rhythm become your anchor.
Steady.
Simple.
Safe.
Now bring your awareness to the crown of your head.
Imagine a soft ripple of warmth beginning there.
Like the first sunlight of morning touching your skin.
As it spreads across your scalp,
Every tiny muscle releases its grip.
That warmth drifts down across your forehead.
Smoothing away the furrow of concentration.
Over your eyes.
Heavy.
Comfortable.
Across your cheeks.
They soften.
Slacken.
Your jaw loosens.
Your tongue rests easily.
A sense of ease trickles into your neck and throat.
With each breath,
That wave of warmth moves further down.
Into your shoulders,
Where tension loves to hide.
Just let them drop.
Imagine any tightness melting like wax under gentle heat.
Now down through your upper arms,
Your elbows,
Forearms.
A slow cascade of relaxation.
You might even feel a light tingling as the blood flows freely again.
Bring your attention to your back.
The muscles beside your spine that have carried your posture and your day.
Let them spread.
Widen.
And sink.
Your whole back relaxes into whatever's supporting you.
You don't have to hold yourself up right now.
The surface beneath you is doing that for you.
Move your focus to your chest.
Feel the gentle rise and fall with each breath.
Imagine space opening between every rib.
Now your belly.
Notice if you've been holding it tight.
Let it soften completely.
Allow it to expand naturally as you breathe.
This is where the body says,
I'm safe.
Breathe into that safety.
Let the warmth travel through your hips.
Relax.
Release the weight of sitting.
The tension of holding.
Your legs grow heavy,
Grounded.
Relax.
Down through your thighs.
Your knees.
Your calf.
Each breath unravels a little more.
Finally to your feet.
Feel the weight of them.
Imagine any remaining restlessness.
Draining down and out through the soles.
Back into the earth.
Your whole body is now heavy.
But light.
Rooted.
But free.
Calm.
Spreading like ink through water.
The earth.
Take a moment now to notice how still everything feels.
Your body knows exactly what to do when you let it.
Now with your body at ease.
Picture yourself standing at the edge of a quiet woodland path.
Each step forward feels effortless.
The rhythm of your breath.
Imagine the soft crunch of leaves beneath your feet.
Up ahead is a clearing with a single bend.
You walk toward it and sit down.
This space feels peaceful.
Private.
Like it was waiting for you.
As you settle your mind begins to match the stillness around you.
Inhale gently through your nose.
As if breathing in clear cool air that sweeps through your thoughts.
Releasing every leftover fragment of the day.
Each inhale clears the fog.
Each exhale empties what you no longer need.
Thoughts appear.
See them as soft clouds drifting across the sky.
You don't chase them.
You just let them pass.
Now allow these quiet truths to sink in.
I am safe to slow down.
My body and mind know how to relax.
Stillness restores my energy.
Peace feels natural to me.
Your whole system listens and begins to believe.
Stay here for a few final breaths.
Notice how clear the air feels inside your mind.
This is what balance feels like.
Simple.
Steady.
Real.
Take one last slow inhale.
And exhale everything you are done carrying.
And when you are ready bring awareness back to your body.
Feel the weight of your arms.
The texture beneath you.
The air on your skin.
Maybe stretch your fingers.
Relax.
And as you open your eyes,
Carry this calm with you.
A reminder that you can return to it anytime.
Just stop.
