I want you to find yourself comfortable,
Gently close your eyes,
Let's take in a deep cleansing breath through our nose.
Hold for a moment and then just sigh it out.
In through your nose,
Hold and sigh it out.
With each breath,
Allow yourself to settle more and more into this moment,
Letting the outside world just fade away.
Let's bring our awareness back to our breath.
I'm going to count us in a breathing exercise together.
We're going to breathe in deeply through our nose for a count of four.
We're going to hold for a count of four.
We're going to exhale slowly through our mouth for a count of six.
We're going to let our exhales be longer than the inhale,
Which signals to our nervous system that we're safe.
And as we repeat the cycles a few times,
I want you to set the intention for your body to relax more and more.
We're going to start now.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six.
One last time.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six.
Breathe in gently through your nose,
Allowing yourself to settle even more.
I want you to shift your awareness to the top of your head.
Imagine a warm,
Gentle wave of energetic relaxation washing over you.
Feel it soften your forehead as you release any tension.
Relax your jaw and your shoulders,
Letting them drop away from your ears.
A soothing wave moves down your arms,
Releasing any tightness in your hands and fingers.
Feel it flowing down your spine and softening your belly,
Easing any tightness around your hips.
It moves through your legs and down your feet,
Grounding you in calm and steady energy.
The wave pushes out any tension,
Any pain,
And allows you to be here in this present moment.
Gently place one hand over your heart and one on your belly.
Feel the rhythm of your breath.
With each inhale,
Silence.
Say to yourself,
I am safe.
And with each exhale,
I let go.
Inhale,
I am safe.
Exhale,
I let go.
Inhale,
I am safe.
Exhale,
I let go.
Allow these words to sink into your body,
Calming your mind.
As thoughts arise,
Because they will,
Simply acknowledge them and return to your breath.
There's nothing to fix in this moment,
Nothing to control.
This is just a moment of deep rest.
Allow yourself to imagine that you're in a peaceful sanctuary,
A place where you feel completely safe and at ease,
A lush forest,
A cozy room,
Floating in warm water,
Feel this safety of this space and allow it to wrap you like a protective cocoon.
In this space,
Remind yourself,
I am safe in this moment.
My body instinctively knows how to relax.
I trust in the calm within me.
Allow yourself with each breath,
As you hear my words,
To relax more and more and more.
Feel yourself dropping down and down and down as you relax into this present moment.
As you breathe,
Feel how your body naturally relaxes when you set the energetic intention to be calm and to connect with the safety and security that is there for you inside.
Slowly begin to bring your awareness back to your breath.
Feel the cool,
Gentle air coming in your nose and observe it coming out.
Start to bring your awareness back to your body,
Feeling where it makes contact with the earth.
Feel yourself secure and grounded.
Feel yourself relaxed.
Start to bring some gentle movement back into your body.
Wiggle your fingers and toes.
Start to stretch.
And when you're ready,
Open your eyes.
Take one final deep breath in and exhale completely.
I invite you to carry this sense of calm with you,
Knowing that you can return to it at any time.
Connect with yourself as you bring yourself back to the present moment,
Just with breath and intention,
Knowing that you know how to relax and you know how to calm when you take a moment for yourself.
Thank you for joining me today.
Be well.
