As you're settling down in your quiet,
Comfortable space,
Close your eyes,
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.
Deep breaths in through the nose and out 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.
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.
Whole body softening,
Whole body letting go.
Breath in and away.
Breath in Visualize or just know this light is moving down through your shoulders,
Calming light,
Releasing any burdens or worries that you might be carrying.
You allow this light to flow down each arm,
Down past the elbows,
The lower arms,
To your hands,
Fingers,
And thumb.
You feel a sense of calm,
A sense of peace,
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 out.
And away.
Feel this light traveling down your spine,
Vertebrae by vertebrae,
Relaxing each 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 leg,
Releasing any tension in your thighs,
Knees,
Calves,
Feet,
And toes.
Your feet grounding you deeply into the earth.
If the mind is wondering to return your awareness to my voice,
It's perfectly natural for thoughts to arise.
When they do,
With kindness and compassion,
Bring your focus to my voice.
And away.
Breathing in and away.
In and away.
With each inhale,
Mentally say,
Peace.
With each breath out,
Mentally say,
At ease.
Peace,
At ease.
Each breath bringing in a sense of calm and peace.
Imagine now you are in a serene,
Beautiful place.
This might be a forest,
A beach,
Or a peaceful garden.
Feel the air on your skin.
Feel the gentle sounds of nature around you.
And breathe in the fresh,
Soothing.
Let yourself be fully present in this tranquil place.
Feeling safe,
Relaxed,
And at peace.
Breathing in.
Breathing out.
Breathing out.
Noticing the textures,
The colors,
And the sounds of your peaceful place.
Allow the details.
To sink yourself into a deeper and deeper state of relaxation.
If your mind wanders,
Gently guide your attention back to your breath.
Acknowledge thoughts without judgment,
And let them pass like clouds in a sky.
As you return your focus to the soothing imagery and sensations.
The textures,
The colors,
The sounds of your tranquil place.
Breathing in.
And away.
Breathing in.
And away.
Breath in.
And away.
Visualizing any worries as dark clouds.
And those dark clouds begin to fade away with each exhale.
And they are replaced by warm,
Calming light.
Allow yourself to release any need to control or fix your mind,
Your thoughts,
And your emotions.
Instead,
Observe them with kindness and compassion.
Imagine yourself holding onto any worries gently in your hands.
And as you breathe out,
Let them flow away.
Carried off by a gentle breeze.
You feel grounded,
Supported.
Breath in.
And away.
Imagine yourself at the top of a staircase.
This staircase has 10 steps.
Each step is a step of your life.
Each step is a step of your life.
Each step is a step of your life.
Step represents a deeper level of relaxation and peace.
With each number I count down,
Take a step down.
Allow yourself to sink deeper into a state of calmness and serenity.
10.
Taking the first step now.
Notice how the gentle descent relaxes your body more with each and every step you take.
9.
Feeling the weight of the day lifting off your shoulders.
8.
Feeling a sense of gentle warmth spreading through your body.
7.
Letting go of your worries.
8.
Relaxing even more deeply now.
Each step bringing you closer to a deeper state of restorative rest.
9.
Sick,
Muddy,
Heavy and relaxed.
Feeling calm as you descend further down the steps.
Imagine placing any racing thoughts or worries onto a shelf beside the staircase.
Visualize them there,
Safely stored away.
You can choose if you want to revisit them or leave them forever.
5.
4.
Drifting deeper now.
Feeling enveloped in the soothing embrace of relaxation.
3.
Mind becoming quieter and quieter.
2.
Deeply relax.
1.
You have reached the final step.
2.
Feeling calm,
Serene and peaceful.
You are now in a state of deep rejuvenating rest.
3.
Breath in and away.
Breath in and away.
You are calm.
You are peaceful.
2.
Rest here.
It's okay if the mind wanders.
Each time it does,
Bring your awareness back to this moment of calm.
Connection with your breath.
You are calm.
You are peaceful.
And you are well.
Feeling grateful for this day.
Awareness to your breath.
Deepening the breath.
And with each breath in,
Belly expanding wide,
Like a big balloon.
Breathing in through the nose.
Breathing out through the mouth,
As though you are blowing out a candle.
Breathing in.
And out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Deep,
Conscious breathing.
As you focus on your mind,
Body relaxes more and more.
Every breath.
Mind settles.
Breath in.
Breath out.
Allow the breath now to return to its usual pace.
Awareness to the whole of the body.
Awareness to the surface beneath you.
To the room you're in.
Begin to move your fingers.
And toes.
And when you're ready,
Move in the whole of the body.
Begin to gently open the eyes.
Stretching.
Moving.
Breathing.
Re-awakening.
Allow yourself to release the need to control or fix any feelings.
Instead,
Observe them with kindness and compassion.
As you continue to breathe deeply,
Remind yourself that it's okay to experience anxiety.
It's a natural part of life.
It does not define you.
And with each breath,
Affirm to yourself that you are safe.
You are great.
You are in control.
Feel the warmth of the light enveloping you,
Providing comfort and reassurance.
Rest here,
Soaking in the tranquility and comfort.
Remind yourself it's okay for the mind to wander.
Each time it does,
Gently bring your awareness back to this moment of calm,
To your breath,
To the grinding energy of the earth beneath you.
You are calm,
Peaceful,
And well.
You are calm,
Peaceful,
And well.
