Welcome,
This is your time,
A moment to step away from the noise of the world and just rest in stillness.
As you listen to the sounds around you,
Allow them to guide you inward to a place of deep calm.
Begin by taking a slow,
Deep breath in,
Feeling the air as it fills your lungs,
Expanding gently,
And exhale slowly,
Releasing all tension.
Again,
Inhale deeply,
And as you exhale,
Let your shoulders soften,
Unclench your jaw,
And let your body begin to settle and sink down.
Now let your breath find its natural rhythm.
There's no need to control it.
Slowly observe.
Each inhale invites calm,
And each exhale lets go of what no longer serves you.
Bring your attention to the top of your head.
Notice any tension.
With your next exhale,
Allow it to dissolve.
Now shift your focus to your forehead.
Feel it smooth and soften.
Move your jaw.
Let it release completely.
Feel how soft hum of the music resonates here.
Let it loosen any tightness.
Let your awareness travel down to your shoulders.
With each exhale,
Imagine them melting down,
Growing heavier and more relaxed.
Allow this feeling to continue through your arms,
Your chest,
Your back,
All the way down to your legs and feet.
Each part of you is becoming soft,
Still,
And weightless.
As the music surrounds you,
Picture yourself bathed in soft light,
A soothing glow that mirrors the tones you hear.
This light swirls gently,
Just like the sound,
Wrapping you in warmth and safety.
Notice how this light flows in rhythm with your breath,
Moving through you,
Clearing away worry,
Tension,
And doubt.
With every inhale,
It grows brighter,
Filling you with calm.
With every exhale,
It takes you with it anywhere you're ready to release.
Now,
Bring your awareness back to the present moment.
Feel the gentle melody as it wanders,
Guiding you back to yourself.
You are safe here.
With every sound you hear,
Let it anchor you in the now.
Notice how light and peaceful you feel,
How your breath is easy and natural.
When thoughts arise,
Acknowledge them as clouds passing by.
They're not here to stay,
So let them drift,
Carried away by the flow of the music.
As we come to the end of this time together,
Take one last deep breath in and out.
Carry this feeling of ease and clarity with you,
And know this place of calm is always within reach,
Waiting for you to return.
Gently open your eyes,
Or remain in this state of relaxation for as long as you need.
You are calm.
You are safe.
You are enough.
