Take a moment to settle into a comfortable position and whether you're seated or laying down allow your body to feel supported by the surface beneath you.
Gently close your eyes and take a deep cleansing slow breath in and out as you release any tension.
And this is your time to let go,
To rest and reconnect with a sense of peace.
And as you breathe begin to imagine a soft glowing bubble slowly approaching you.
It drifts through the air ever so gently slowly coming to rest just in front of you.
And this bubble is warm,
Safe and familiar.
It carries with it all the thoughts,
Worries and concerns that have been weighing on you.
Yet as it floats in front of you,
You notice something.
It does not touch you.
It stays at a safe comfortable distance contained within its own space.
And the bubble is sealed with a locking key,
Safeguarding everything inside.
And for now you don't need to hold on to these concerns.
You can trust that they are safe,
That they will be cared for.
You are free to put them aside,
Knowing that they will wait for you unchanged until you are ready to return.
Now imagine the bubble slowly beginning to drift away.
And with each breath,
It moves further and further,
Floating higher,
Becoming lighter.
And as the distance grows,
So does your sense of peace.
You feel calmer,
Lighter,
Freer.
The further it drifts,
The more at ease you become.
Now,
All that is left is you.
In this moment,
In this stillness,
Completely at peace.
Let's bring your awareness to your body,
Releasing any remaining tension one area at a time.
As we go through each muscle group,
Gently tense as you breathe in and fully relax as you breathe out.
Gently scratch your forehead.
Squeeze your eyes shut.
And as you breathe out,
Clench your jaw and hold.
And release,
Letting your face soften.
And lift your shoulders up towards your ears and hold.
And release.
Feel them drop,
Loose and heavy.
Now you can make some fists and tighten your forearms and hold.
And release.
And release as you let your arms feel warm and light.
Now take a deep breath in and gently squeeze your chest muscles,
Tensing your upper back,
Holding.
Letting go completely.
Now tighten your core as if bracing.
And hold.
And release,
Allowing your stomach to soften.
Squeeze your hips and glutes.
And release.
And release,
Feeling grounded and at ease.
Now tense your thighs and calves,
Flexing your feet.
Hold.
And release,
Feeling the relaxation flow through your legs.
Curl your toes and tighten your feet.
And release,
Letting all remaining tension flow out through the soles of your feet.
And now you can take a deep,
Gentle breath in.
And you can exhale fully.
And finally,
Take one more deep breath and gently tense your entire body all at once.
Squeeze every muscle,
Your face,
Shoulders,
Arms,
Hands,
Chest,
Abdomen,
Legs and feet.
And hold the tension for a moment.
And release.
And let everything go completely.
Feel the warmth and ease spreading through your body as you sink even deeper into relaxation.
Your entire body is relaxed and free from tension now.
With your body at ease,
Imagine yourself in a peaceful place,
A serene lake,
Calm and still,
Reflecting the soft colors of the sky above.
A gentle breeze glides across the water,
Creating slow ripples,
A soothing rhythm that matches the rise and fall of your breath.
And as you reach the end of the dock,
You take a step onto a smooth wooden dock.
The boards are warm beneath your feet from the afternoon sun.
And each step feels steady and grounding.
And as you reach the end of the dock,
You sit down slowly,
Letting your legs dangle just above the surface of the water.
The air here is fresh and quiet.
You feel the warmth of the sun on your skin.
The gentle breeze of the flowers nearby.
And the subtle creak of wood beneath your feet.
Everything around you is inviting you into stillness.
And as you gaze across the lake,
You notice how the water seems to mirror everything.
It holds the sky,
The trees,
The clouds.
And yet it remains its own,
Undisturbed.
And yet,
You spot a single leaf drifting across the surface.
And you watch it move effortlessly,
Carried gently by the current.
As you breathe out,
Imagine any tension,
Thoughts,
Or restlessness moving into that leaf.
Light as air and drifting away.
There is nothing to hold on to.
Let it go.
Now imagine your reflection on the surface of the water.
Not as a sharp image,
But soft,
Gentle,
Like a presence.
You don't need to do anything or change anything.
Just witness yourself as you are.
In stillness.
And the longer you sit by this lake,
The deeper the calm begins to settle in your body.
From your feet all the way through your legs,
Your spine,
Your chest.
A sense of quiet spaciousness spreads through you.
You can let that silence here wrap around you like a blanket.
Let the lake hold you in its peace.
You are here.
Fully present.
Deeply relaxed.
Completely at ease.
Take a moment to appreciate this stillness within you.
This sense of calm is always here.
Always available to you.
Now,
Gently bring your awareness back to your body.
And feel the surface beneath you.
Notice the rhythm of your breath and slowly begin to wiggle your fingers and toes inviting soft movement back into your body.
And when you're ready take a final deep breath in and exhale fully.
And as you open your eyes carry this sense of ease with you knowing that peace is always within reach.
You are rested.
You are safe.
You are at peace.
