I want you to focus on the rhythm of your breath.
There's no need to control it.
Just watch it moving in and out.
And I want you to tune in to this feeling of anxiety or fear inside the body.
What does it feel like for you?
Sometimes,
It shows up like heat building from the core,
It can feel like ants under your skin,
It can feel like pinpricks on your arms and legs,
And as uncomfortable as these feelings may be,
In whatever way you're feeling it right now,
I want you to keep your focus on your breath and let this physical sensation spread throughout your body,
Releasing control until you feel it fill your limbs,
All the way up to your scalp.
Keep focusing on your breath.
You are safe.
And I want you to draw these sensations back to the center of your body,
Toward your diaphragm,
And as they pull inward,
Leaving your face,
Your hands,
Your feet,
Shrinking smaller,
You're following it to the source.
I want you to look really close and see where all of this shaking,
All of this pent-up energy is coming from,
And you see a tiny frightened mouse,
Shaking and afraid,
And now I want you to place your hands over the mouse and send him warmth,
Letting him know he is safe,
And there is nothing in this moment to be frightened of.
He is safe with you.
Watch as his eyelids slow their fluttering and his body ceases its shaking and becomes calm.
And now watching his belly rise and fall,
Synchronize his breath with yours.
Bringing him into an even deeper state of relaxation and safety.
Watch him begin to slowly drift off and turn your focus to the heat filling your abdomen,
Moving from your hands deep through the skin,
Warming your belly,
Calming the mouse,
And feel this warmth start to fill your entire body.
Feel it move through your limbs like warm honey.
Making your body feel heavy,
Calm,
Relaxed.
And you feel your head becoming heavier on the pillow and your eyelids becoming heavier.
And you can feel the gentle breathing of this mouse having gone to sleep,
And this remaining sense of safety.
And as your body continues to soften,
Sinking deeper into the mattress,
It is safe for you to doze off.
It is safe for you to rest.
And you can allow yourself to drift off.
