Find a comfortable place,
Whether seated or lying down,
Where your body can soften and your hands can rest gently,
With no effort or strain.
When it feels right,
Let your eyes close softly or lower your gaze as if welcoming the quiet of a fading sunset.
Draw in a long slow breath filling your lungs completely,
Pause softly and then release your breath with tenderness,
Letting go of any tightness or heaviness you might be carrying.
Allow your breathing to find its own gentle natural rhythm,
Steady,
Soothing,
Calm.
Now imagine a special room unfolding inside your mind,
A sanctuary created just for you.
Picture the walls bathed in your favorite colors,
Touched by gentle light that wraps everything in warmth.
Feel the softness of cushions or the embrace of a favorite chair.
This space is yours alone,
Safe,
Protected,
Untouched by the noise of the outside world.
With each breath,
Feel yourself sinking more deeply into this sanctuary.
Sense the peace gathering around you like a comforting blanket,
Wrapping your whole being in calm and quiet.
When thoughts about change or uncertainty drift in,
Don't hold on to them.
See them as leaves floating lazily on a gentle stream just beyond the window of your safe room.
Watch them glide by,
Effortless and calm,
No need to chase or resist.
Bring your awareness now to your heart.
Lay a soft hand there and feel its steady beat,
Full of life and quiet resilience.
This beat is your constant companion,
A deep rhythm connecting you to something vast and unshakeable,
A wellspring of calm and strength that lives inside you.
Whisper gently to yourself,
I am safe,
I am steady.
I meet each moment with calm and courage.
Breathe in serenity as if drawing in sunlight.
Breathe out any tension as if releasing leaves to the wind.
Rest here for a while,
Wrapped in safety,
Buoyed by ease,
Held by your own gentle strength.
When you're ready,
Begin to bring your awareness slowly back to the room around you.
Wiggle your fingers and toes.
Stretch softly,
Feeling the aliveness of your body.
And when it feels right,
Open your eyes slowly.
