Find a quiet place to sit down.
You can sit on a chair or on the floor,
Whatever feels most comfortable for you.
Keep your feet firmly on the ground and let your hands rest softly on your thighs or in your lap.
It's important that during this time you try to fully focus on yourself.
This relaxation is your moment of calm and kindness,
A small gift you're giving yourself today.
However,
It is completely okay if you notice your thoughts drifting away.
That happens and you can gently remind yourself that you can always come back to yourself without any pressure.
Now,
Softly close your eyes,
Take a deep breath in,
Notice how your chest and belly expand.
Then,
Slowly and steadily,
Breathe out.
And again,
Inhale deeply and calmly and exhale very slowly.
As you breathe out,
Feel yourself letting go a little more each time,
A little more of the day's rush,
Of the thoughts that might still be on your mind.
Right now,
You can release anything you don't want to carry into this moment.
Now,
Let's take a moment to pay full attention to your breathing.
There's nothing you need to change,
Just observe.
How does your breath feel?
Maybe you're breathing quickly or irregularly.
Maybe your breath is deep and calm.
Simply notice without judging it because everything you feel right now is exactly as it should be.
You are more than enough.
Now,
Notice how your body relaxes a little more with every breath.
Start at your feet,
Feel what sensations are there.
Maybe there's pressure or tingling and it's perfectly okay.
Just feel whatever is there without needing to change anything about it.
With every exhale,
Sink a little deeper into the ground beneath you,
Feeling grounded and calm.
Let the relaxation slowly rise up to your knees and if you notice any tension holding on,
Just breathe into it consciously as if you're releasing that tension as you exhale.
Feel your thighs soften,
Your hips loosen.
Maybe you feel a gentle wave of calm washing through your whole body.
Now,
Shift your attention to your belly and lower back.
Take a deep breath in and tense those areas gently.
Hold the tension for a moment,
Then release completely as you breathe out.
Feel your belly relax,
Your back soften.
You don't have to try hard.
Your body is already safe and it is allowed to relax now.
Move on to your shoulders.
Maybe you tend to raise your shoulders or tense your neck muscles,
Especially in stressful moments.
Now is the time to let it all go,
Even dead.
Inhale,
Tense your shoulders.
Hold for a moment and then gently release as you exhale.
Let your shoulders drop down as far as they want to.
Your neck relaxes,
Your spine lengthens,
But without any tension.
You can let go of all tightness.
Now,
Let's focus on something you might often feel inside.
Things like self-criticism,
Doubt,
Negative thoughts.
You are not alone in feeling this way.
Many people have these recurring thoughts that might keep them from finding inner peace.
I invite you to imagine holding all these negative thoughts in your hand right now.
Maybe they feel like small stones,
Heavy and waving you down.
But right now,
It's time to let those stones go.
You can simply set them down anywhere you choose or right on the ground.
They are no longer needed.
Now,
Let's focus on something you might often feel inside.
You are not alone in feeling this way.
Maybe they feel like small stones,
Heavy and waving you down.
But right now,
It's time to let those stones go.
You are not alone in feeling this way.
Maybe they feel like small stones,
Heavy and waving you down.
But right now,
It's time to let those stones go.
Maybe they feel like small stones,
Heavy and waving you down.
But right now,
It's time to let those stones go.
You are not alone in feeling this way.
Maybe they feel like small stones,
Heavy and waving you down.
But right now,
It's time to let those stones go.
Now,
Let's go back to the room around you,
Perhaps moving your fingers or your feet a little.
And once you feel ready,
Gently open your eyes again.
You've just given yourself a precious moment of calm and clarity.
And you can come back here anytime.
Have a good day and thank you.
