Find a comfortable position.
Either sitting or lying down.
And gently close your eyes or soften your gaze.
And take a moment to settle into your space.
Begin by taking a deep breath in through your nose.
And a deep breath out.
And on your next inhale,
See if you can count to four.
And then at the top of your breath,
Hold for just a moment.
And then slowly exhale through your mouth and see if you can count to six.
And so repeat this breath cycle.
Breathing in for a count of four.
Holding at the top.
And releasing for a count of six.
And as you exhale,
See if you can let your body sink deeper into relaxation.
Now bring your attention to your body.
Start with your toes.
We'll do a body scan.
We'll move slowly upwards.
And as we do,
Notice any areas of tension or discomfort without trying to change them.
And as you breathe in,
Imagine.
A warm,
Comforting light.
Flowing to any areas of tension.
And as you breathe out.
Feel that tension melting away.
Like snow in the sun.
So we'll begin with focusing on the sensations of your feet touching the ground.
Feel the stability and support it provides.
Maybe imagine roots growing from your feet.
Connecting you deeply to the Earth.
And you can do this even if you're lying down.
That connection will help you feel grounded and calm.
So gradually move your attention through your body.
Noticing each part without judgment.
So now notice your legs.
And now your hips.
Your abdomen.
Chest.
Arms.
You're not.
Relaxing with your exhale.
And finally,
Your head.
Smooth out the forehead.
Release your jaw.
Release any tension.
And with each area of your body,
Breathe in awareness.
And breathe out any remaining tension.
Now place one hand on your heart.
And the other hand on your belly.
And feel the gentle rise and fall with each breath.
This connection helps activate your parasympathetic nervous system which promotes even more relaxation.
So as you breathe in,
Silently say to yourself,
I am calm.
And as you breathe out,
Think,
I am safe.
Let's do this for five breath cycles.
On the inhale,
I am calm.
And on the exhale,
I am safe.
Four more times.
Now imagine a warm,
Soothing light at the base of your spine.
And this time with your inhale,
Let that light grow brighter.
And expand upward through your body.
And with your exhale.
Let that light spread out.
Helping you relax even deeper.
Into your cocoon of calm.
And with this light protecting you,
Comforting you.
Take a moment to notice how your body feels now.
Compared to when we started.
Acknowledge any shifts or changes,
Even tiny ones.
And when you're ready,
Begin to deepen your breath slightly.
Wiggle your fingers and toes.
And begin to gently reawaken your body.
Slowly open your eyes.
Carrying this sense of calm and safety with you as you return to your day.
Cope well,
Friends.
