And welcome.
Take this time to turn inward.
Gently.
You don't need to push anything away.
Just be here with yourself.
Say.
Present and supported.
Now close your eyes.
Take a deep breath in through the nose and release.
Slowly.
Inhale deeply.
Hold for a moment.
And exhale.
Letting the weight of the day melt away and now.
Imagine you are sitting.
In a quiet room.
In front of you is a small candle.
Glowing.
Steady.
It's flame is soft.
Wall.
And golden.
Each breath you take.
Causes the flame to grow.
Brighter.
With each exhale.
It flickers.
Dancing but never fading.
The candle represents your inner light calm.
Play.
And are moved by fear.
No matter what swells outside.
Flame remains.
Allow yourself to simply sit.
Breathing.
Watching the light And now ask yourself.
Where do you feel the fear?
Where does that energy reside within you?
Scan slowly.
Would it be the head?
The body.
Right.
Chess or ballet?
Around you or within you.
There's no need to label.
Or to judge.
Just absurd.
You are not trying to fix it just acknowledge it.
Like a wave passing by.
From wherever it is.
Just be with it.
Breathe away the fear See it go.
Maybe feel it go.
Or even just imagine it going.
As you inhale you make space,
Exhale softening.
Continuing exhaling the fear.
Inhaling peace.
Maybe your fear is not wrong.
Maybe it's trying to protect you.
And now gently let it go.
Now in your mind's eye.
Imagine you are standing in a peaceful field Air is fresh.
The sky is white.
And in your head.
You are holding a balloon.
The balloon contains energy of your fear.
The residue of your fear.
Maybe the tension.
The stories.
Old memories.
The imagined futures.
It's inside the balloon.
Notice it's colour.
The science.
And even how it feels there in your hand allow any remains to transfer onto the balloon.
And take a moment to speak silently to this balloon.
Thank you for trying to protect me.
I no longer need you in this form Take a deep breath in.
And as you exhale.
Open your hand.
Watch the balloon as it rises.
Effortlessly.
Drifting higher and higher.
Light with each second.
Watch it shrink into the sky until it disappears into light.
You are no longer holding it.
You are free.
Breathe into that space reclaim it as yours.
Clay.
Open.
And lie.
Let these words flow through you.
You can either say them silently or aloud.
I am safe in the moment.
I am safe in the moment.
I am safe in the moment.
I am allowed to let go of fear.
I am allowed to let go of fear.
I am allowed to let go of fear.
My inner peace is stronger than my passing emotions I am grounded,
Steady and supported.
I return to my stillness.
I return to my stillness.
I return to my stillness.
Allow these words to settle into your body.
Like seeds planted in calm soil.
Now return your attention to your breathing.
Notice how you feel.
The space you've created.
Notice the lightness in your chest Gently begin to bring the awareness back into the room feel the surface beneath you and when you are ready,
You can open your eyes.
Take one final breath and silently say to yourself,
I am calm.
I am safe.
I am free.
Exhale returning to your normal breathing.
And welcome back to you Welcome back.
