Let's begin by finding a comfortable position,
Lying down or seated,
Allowing your body to feel fully supported,
Gently closing your eyes or having a soft gaze,
Taking a moment to settle in,
Nothing to do,
Nowhere to go,
Time to just be,
Exist and rest,
Feeling the surface underneath you,
Gently feeling the air touching the skin and the clothes and allowing sound to come to the ears,
Air to flow through the nostrils and taste the dance on the tongue.
Sense you are safe,
Supported,
Aware and in control of your experience.
Perhaps you set a gentle intention for this practice,
Simple,
Meaningful,
Such as I am calm and aware,
I respond with clarity,
I am present.
Let that intention rest quietly in awareness,
Allowing attention to set on the breath without changing anything.
Notice where you feel it most clearly,
In the chest,
In the belly,
Air moving through your nose,
Simply noticing.
Gently begin to breathe,
Deepening the breath.
Inhale through the nose to a count of four.
With a brief pause,
Exhale slowly through the mouth to a count of six.
Continue at your own pace.
Allow the longer exhale to signal safety to the body,
Letting the nervous system slow down.
Nothing to solve,
Nothing needs fixed,
Just breathe.
Notice the weight of the body.
As it gets heavier,
No need to hold yourself up.
You are being held by the environment.
Bring awareness to the feet.
Notice sensations.
Invite softness.
Feel a sense of warmth or happiness in the feet.
Let the sensation move into your calves,
Knees,
And thighs,
Into the hips,
Lower back.
Allow these areas to soften,
Releasing any of holding.
Awareness to the belly and chest.
Let them relax.
No need to brace or control.
To the shoulders,
Gently allow them to drop,
Releasing tension you may not have noticed.
Down through the arms,
Into the hands,
The fingers,
Now the neck,
The jaw.
Allow the jaw to unclench,
The tongue to rest softly.
Finally,
The face.
Relax.
Soften the muscles.
Smooth the forehead.
Witness.
Sense head to toe,
Whole body at ease.
Bring a mind to a place where you can feel calm and at ease.
Might be somewhere familiar.
Simply a feeling of comfort.
You don't need to see it perfectly.
Just sense it.
Notice what is around you.
The space.
The light.
The sounds.
Feel the steadiness of this place.
A sense of safety,
Of ease,
Of being supported just as you are.
Allow your breath and body to find a natural rhythm here.
Noticing and responding.
Resting in this calm place.
Bring to mind a mild situation of stress.
Just enough to notice.
Not overwhelmed.
Notice how your body responds.
Notice and imagine.
Create a small space between what happens and how you respond.
In that space,
Take one breath.
The breath allows you to pause,
To notice.
You may gently ask yourself what is happening right now.
What response would support me most?
Feel what it is like to respond with awareness instead of reacting automatically.
Imagine yourself sometime in the future.
A version of you who feels more steady,
More calm,
More aware.
The version of you pauses before responding.
Moves through life with clarity.
Trust their inner signals.
See this version of you clearly.
Their posture.
Their expression.
Their presence.
Gently step toward them.
Immerse with this future self.
Allow their qualities to become a part of you.
Imagine calm,
Confidence,
Awareness,
Choice.
Rest here for a moment.
Allow these statements to arise quietly within.
My body gives me clear signals and I listen.
I am allowed to pause before I respond.
Small changes create real progress.
I can meet each moment with awareness.
I respect my body and my experience.
I am building control through awareness.
Let these settle gently like seeds.
Plant them.
Water them.
Fertilize.
Allow this person to grow and to bring awareness back to the body.
Notice the surface beneath you.
Hearing sounds surround you.
Feeling the breath.
Gently wiggle fingers and toes.
Slowly reawaken the body.
When you're ready,
Softly open your eyes.
Bring in with you a sense of calm,
Clarity,
And choice.
