Begin by finding a comfortable position,
Sitting or lying down in a quiet space where you won't be disturbed.
Allow your eyes to close gently and take a deeper breath in and slowly breathe out.
Control your breathing.
With each breath,
Feel yourself sinking deeper into relaxation,
Letting go of the outer world,
Focusing inward.
Take another deep breath in and hold it for a moment.
Breathing slowly,
Letting all the tension simply melt away.
As you continue to breathe slowly and deeply,
Bring your attention to the top of your head.
Notice any sensations you feel here,
And with each exhalation,
Imagine any discomfort in this area simply beginning to dissolve.
Move your focus to your forehead,
Then to your eyes.
Each out-breath bringing calm,
Releasing tension.
Let this peaceful feeling flow slowly from your eyes down to your cheeks and jaw.
Now let your awareness travel to your neck and shoulders.
Breathe in deeply,
Gathering any tension that resides there,
And breathe out,
Letting it go.
Feel the muscles in your neck and shoulders relax more deeply than before,
Relaxing with every out-breath.
Slowly shift your attention down each arm,
All the way down to your fingertips,
Inhaling,
Drawing in calm energy,
Exhaling,
Imagining releasing any pain or stiffness out through the fingertips.
Bring your awareness to your chest and your heart.
Feel your heart's gentle rhythm,
Soothing you with every beat.
As you breathe in,
Your heart fills with gratitude for its unending work.
As you breathe out,
The chest relaxes and soothes.
Now focus on your back.
Starting from the base of your spine,
Work your way up,
Vertebra by vertebra.
With each exhalation,
Releasing any tension you find,
Letting relaxation replace discomfort.
Turn your attention to your stomach and hips,
These areas often holding tension when we're in pain.
Take a deep breath in,
And as you exhale,
Feeling any discomfort washing away,
Leaving behind a sense of peace.
Continue down to your legs,
From your thighs down to your knees,
And then to your calves and ankles.
Each out-breath brings lightness,
As if your legs are floating.
Releasing any discomfort with each outward breath.
And finally,
Focusing on your feet,
Imagining any remaining discomfort flowing out through your toes,
Leaving your body completely relaxed,
Completely at ease.
Now imagine a day where your body may feel limited,
But still allows you moments of joy.
Visualise yourself in a serene garden,
The sun warming your skin,
A gentle breeze caressing your face.
Sitting comfortably,
Surrounded by vibrant flowers,
Watching butterflies flutter from blossom to blossom.
Think about what you can do even when your body feels weak.
Perhaps reading a favourite book,
Or sketching the scene before you,
Or maybe you're simply enjoying the fragrance of the garden,
The sounds around you,
The freshness of the air,
The peace and tranquillity.
And remembering now,
Each small activity is a victory,
A moment to be cherished.
Your body is doing its best,
And so are you.
Now take three deeper breaths.
With each inhale,
Fill yourself with gratitude.
With each exhale,
Let go of any remaining negativity or discomfort.
When you're ready,
Gently wiggle your fingers and toes,
Slowly open your eyes,
Stretch gently if it feels good.
Carry this peace and awareness with you as you go about your day,
Knowing that you can return to this place of tranquillity any time you need.
Remember to be gentle with yourself.
