As you're settling down in your quiet,
Comfortable space,
Take a deep breath in through your nose and exhale slowly through the mouth.
As you breathe in through your nose,
Feeling the lungs expanding and exhaling slowly.
Take a deep breath in through the nose and exhale through the mouth.
Notice if you can pause just for a moment at the top of the inhale.
Release and let go.
Allow in each exhalation to release any tension that you might be holding on to.
Releasing and letting go.
Breath in.
Breath out.
Breath in.
Breath out.
Bring the attention now to the top of your head.
Imagine a warm,
Soothing light gently touching the top of the head.
The top of the head.
Imagine or feel this light melting away any stress,
Any tension as it moves down to your forehead.
Imagine,
Sense the muscles around the eyes softening,
Relaxing.
Allow this sense of warmth to flow down to your cheeks,
Your jaw,
Your neck,
Easing away any tightness that you're holding.
Breath in.
And away.
Breath in.
And away.
And whole body softening.
Whole body letting go.
Breath in.
And away.
Visualize or just know this light is moving down through your shoulders.
A calming light,
Releasing any burdens or worries that you might be carrying.
As you allow this light to flow down each arm.
Down past the elbows.
The lower arms.
To your hands.
Fingers.
And thumbs.
You feel a sense of calm.
A sense of peace.
This light travels down the whole of the body.
Past the chest.
Imagine this light warming your heart.
Surrounding it with a comfortable glow.
Notice if you can feel your heart beat.
Allow this warmth to spread down through your abdomen.
Breath in.
And away.
Feel this light traveling down your spine.
Vertebrae by vertebrae.
Relaxing each muscle and every bone.
Relaxing every muscle and every bone.
As it travels down.
Imagine the light pooling into your lower back.
Soothing and supporting you.
Allow the warmth to flow down your legs.
Releasing any tension in your thighs.
Knees.
Calves.
Feet.
And toes.
Your feet grounding you deeply into the earth.
If the mind is wondering,
Just return your awareness to my voice.
It's perfectly natural for thoughts to arise.
When they do,
When they do with kindness and compassion.
Bring your focus to my voice.
Breathing in.
And away.
In.
And out.
And away.
Breathing in.
And away.
In.
And away.
Visualizing any worries as dark clouds.
And those dark clouds begin to fade away with each exhale.
Breathing in.
And away.
Breathing in.
And away.
And away.
You are strong.
You feel grounded.
Supported.
Breath in.
And away.
Breath in.
And away.
It's okay if the mind wanders.
Each time it does,
Bring your awareness back to this moment of calm.
Notice if you can feel your heartbeat.
This steady rhythm keeping you going.
This is your body reminding you that you are here.
And you matter.
You are here.
And you matter.
I invite you to repeat after me.
I am worthy of peace.
I am worthy of peace.
You are not alone in this.
I am here with you.
I am here with you.
You are worthy of peace.
You are worthy of peace.
You are calm.
You are peaceful.
And you are well.
You are calm.
And you are peaceful.
Breath in.
And away.
Breath in.
And away.
You are calm.
And you are peaceful.
Breath in.
And away.
You are peaceful.
Breath in.
And away.
Breath in.
And away.
You are worthy of peace.
Breath in.
And away.
You are peaceful.
And you are well.
Rest here.
