I invite you to either sit comfortably,
Lengthening your spine,
Gently rolling your shoulders back or lay down and settle in.
Gently close your eyes or lower your gaze,
Allowing yourself to arrive fully in this moment.
Begin by bringing your awareness to your breath.
Inhale deeply through your nose and exhale out through your mouth.
Once again,
Inhale through your nose and exhale,
Releasing tension with each breath.
Now simply notice your body.
How does it feel in this moment?
Is there any tension,
Any tightness or discomfort?
As you continue to breathe,
Send your breath into those areas.
Allow yourself to relax and let go.
Gently shift your awareness to the space around you.
Notice any sounds you might hear,
Traffic in the distance,
Soft voices or the gentle ticking of a clock.
Just observe without judgment.
Now notice any scents in the air.
What can you smell around you?
And finally,
Tune into the temperature of the room.
Is it warm,
Cool or is it just right?
Can you feel a subtle draft?
Now bring your focus back to your breath.
Observe the temperature of your breath as it flows in and out of your nose or mouth.
Now move your awareness to the area around your heart.
Notice the steady rhythm of your heartbeat.
Perhaps you can even hear the soft beating of your heart in your ears.
As you exhale,
Allow your body to settle deeper into relaxation,
Releasing any lingering stress or tension.
Let any thoughts that arise drift by as if they were clouds in the sky.
Acknowledge the thoughts,
But let them float away knowing you can return to them later if needed.
You can also picture these thoughts as balloons in your hand.
Slowly release them and watch them float away into the distance.
Now bring your attention to the chair or the surface beneath you.
Feel its support grounding you.
Feel the warmth of your breath and the gentle warmth radiating from your heart.
If you'd like,
Place one hand over your heart,
Feeling its steady beat.
Take a slow,
Deep breath in from the back of your heart and exhale through the front of your heart.
Feel the warmth from your heart expand with each breath.
Again,
Inhale through the back of your heart and exhale,
Feeling peace radiating through your chest.
Now begin to release any remaining tension in your body.
Relax the crown of your head,
Soften your forehead,
And let your eyes rest.
Release your jaw.
Let go of any tension in your neck and shoulders,
Allowing them to melt down and soften.
Relax your chest and let go of any tightness in your upper back.
Release any stress in your stomach and lower back.
Soften your hips and groin.
Let your thighs relax.
Feel your shins and calves soften and let your feet and toes completely relax.
Allow any remaining stress to melt away,
Flowing out of you with each breath.
Now take a moment to rest in this peaceful stillness.
Feel the deep sense of relaxation in your body,
The warmth in your heart,
And the calmness in your breath.
Simply be here in this moment.
When you're ready to return to your day,
Begin to gently bring your awareness back to your surroundings.
Wiggle your fingers and toes.
Slowly deepen your breath,
And when you feel ready,
Gently open your eyes or lift your gaze,
Carrying the sense of calm and ease with you.
Take one last deep breath,
And as you exhale,
Thank yourself for taking this time to honor and nurture yourself and your well-being.
Namaste.
