Let's begin by settling into a position that feels natural and comfortable for you.
If it feels right,
Then it is right.
Allow your spine to be straight,
Yet relaxed,
Creating a posture that helps you feel grounded and at ease.
And if you haven't already,
Gently close your eyes or soften your gaze.
Take a deep,
Calming breath in and slowly exhale,
Releasing any tension you may be holding,
Allowing yourself to arrive fully in this moment.
Knowing this time is a gift to yourself,
A space to connect with something constant and strong within you.
Take a moment to feel into why you're here and what this practice offers,
Not just for today,
But for all areas of your life.
Allow me to guide you with a few grounding breaths.
Take a slow,
Steady inhale through your nose,
Feel the breath move through your body,
Calm and steady.
And exhale softly through your mouth,
Letting your shoulders drop,
Your muscles loosen,
Your body release.
Okay,
And again,
Now breathe in gently through your nose,
And as you exhale,
Let the body soften even more,
Tension melting away with each breath.
Okay,
Excellent.
One more deep,
Deliberate inhale.
Okay,
Excellent,
And an easy exhale,
Letting go completely.
Each breath is an anchor,
A reminder that you are safe,
You are here,
And you are supported.
As we begin this practice,
Know that every moment you connect with your anchor,
You're strengthening your inner home base,
A place of stability and quiet strength within you.
With time,
This home base becomes familiar,
Trustworthy,
And always within reach.
When life feels uncertain,
You can return to it,
To your breath,
Your body,
Your awareness,
And find ease and balance once again.
To take a slow,
Steady breath in,
And exhale gently,
Letting the body soften.
Breathe in once more,
Feeling calm and presence expand through you,
And exhale fully,
Releasing what's no longer needed.
Each breath brings you back.
Each breath reminds you of the steadiness within.
Each anchor you return to reminds you that peace is not something you seek,
It's something you come home to.
So allow yourself to breathe,
To anchor,
And to come home,
Home to yourself.
The breath.
Begin by arriving where you are.
Let your body settle,
Your shoulders soften,
Your breath flow naturally.
Notice the rhythm of your breathing,
The gentle rise and fall,
The quiet movement of air.
There's nothing to change or control.
Just breathe,
And be aware,
And silently say to yourself,
With each breath,
I return to the present moment.
Each inhale brings calm.
Each exhale releases what's not needed.
Your breath.
Steady.
Simple.
Always here.
The body.
Now bring your attention to the body.
Notice any points of contact,
Your feet,
Your seat,
Your back.
Feel the ground supporting you.
Solid.
Unwavering.
Alive.
Allow gravity to hold you.
Allow stillness to steady you.
And silently say to yourself,
I feel my body grounded,
Supported by the earth beneath me.
The body is.
A reminder that you are safe,
Present,
And connected.
Gently place your hands over your heart.
Feel the warmth beneath your palms.
The rhythm of your own life.
As you breathe.
Sense that warmth expanding through your chest.
A gentle current of compassion and strength.
Silently say to yourself,
This is my heart.
My anchor of kindness and courage.
Each moment you return here,
You connect with understanding,
Forgiveness,
And love.
Let your heart be your guide.
Steady and kind.
The visual anchor.
Now bring to mind a simple,
Comforting image.
Something that represents peace or love for you.
It might be a loved one's face.
A mountain standing tall.
The stillness of the ocean.
Or sunlight filtering through trees.
Whatever appears,
Let it come naturally.
No effort.
No force.
Silently say to yourself,
I see what brings me peace.
A reminder that love and stability surround me.
Just rest with this for a few breaths.
Let it remind you of connection.
Of beauty.
Of calm.
Inner light.
Now bring it out of the way and it's inward.
Imagine a soft light glowing in the centre of your heart.
A quiet,
Steady flame.
With each breath,
See that light grow brighter.
Spreading warmth and peace through your entire being.
And silently say to yourself,
The light within me shines,
Even in darkness.
This light is your inner wisdom.
A reminder that peace is always within you.
Breathe and let it fill you.
Take a moment to recognise the anchors you've touched.
Your breath.
Your body.
Your heart.
Your visual image.
And your inner light.
These are your steady companions.
Always within reach.
Wherever you are.
Silently say,
My anchor is always here.
Calm.
Steady.
And within me.
And silently say that again.
And truly mean the words.
My anchors are always here.
Truly calm.
Truly steady.
And truly within me.
Each time you return to them,
You strengthen your trust in the quiet strength inside you.
You don't need to search for peace.
It's already here.
Have you come to the end of this practice?
Notice the calm that now fills your body.
Feel the steadiness of your breath.
The strength of your body.
The warmth of your heart.
The image that comforts you.
And the light that shines within.
You have everything you need.
Stability.
Strength.
And peace.
Take a breath and silently say.
I am here.
I am steady.
I am anchored in inner strength.
So when you are ready,
Gently open your eyes.
And carry this steadiness with you.
You are loved.
And you are enough.
