Start by taking three deep breaths.
Inhale through the nose.
Allow your chest to swell and expand.
Exhale slowly out of the mouth.
Sigh away any and all tension,
Tightness,
Or clenching in the body.
You are safe.
Inhale deeply.
Feel the lungs and ribs take up space.
Exhale slowly.
Allow the body to release any fear,
Anxiousness,
Or anger.
You are safe.
Inhale deeply.
Know that it's okay for you to let your guard down.
Exhale slowly,
Moving out of your fight or flight and easing into your rest and digest.
You are safe.
Let the breath dissolve any tension.
Let it ease any trembling or shaking.
Give yourself permission to unclench your fists and your jaw,
To soften the space between the brows.
Allow the shoulders to melt away from the ears and for the arms to rest by your side.
You may choose to hold your body in stillness or maybe you'd prefer a nice self-soothing rock from side to side.
Start to become consciously aware of your body,
Feeling all of the points in which your body is making contact with the ground,
Your seat,
Or whatever surface you are resting on.
Feeling into the presence of the body,
Feeling all of your bones,
Your muscles,
Your joints,
Your blood,
Your skin.
Allow every breath to relax your body further,
Knowing that it is safe to be at ease.
Bring your awareness to the crown of your head.
Imagine you could inhale directly into this space and then imagine that your exhale could dissolve any tension in this space.
Continue with this conscious breathing as you move down your body,
Becoming aware of your forehead,
Your brows,
Your temples,
Your eyes and eyelids,
Your cheekbones,
Your ears,
The space where the back of your skull meets your spine,
Your nose,
Your upper lip,
Your lower lip,
Your tongue,
Your chin,
Your jaw,
The sides of your neck,
The shoulders and shoulder blades,
Your biceps,
Your elbows,
Your forearms,
Your wrists,
The palms of your hands,
The backs of your hands,
Your thumbs,
Pointer fingers,
Middle fingers,
Ring fingers and pinkies.
Feeling into your collarbones,
Your chest,
Your sternum,
The space between your ribcage.
Feeling into your lungs,
Your ribs,
Your navel,
Your left and right sides,
Your mid-back,
Your low back,
Your hip joints,
Your pelvis,
Your glutes,
Your thighs,
Your knees,
Your knees,
Your shins,
Your ankles,
The tops of your feet,
The bottoms of your feet,
And all of your toes.
Take a deep breath,
Feeling your entire body safe,
Secure,
And relaxed.
Continuing to take deep inhales for a count of five,
Holding that inhale for another count of five,
Exhaling for a count of five,
And then pausing at the bottom of that exhale for a count of five before beginning again.
So we'll inhale one,
Two,
Three,
Four,
Five,
Hold two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Hold.
You are safe.
Inhale one,
Two,
Three,
Four,
Five,
Hold two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Hold.
You are safe.
Inhale one,
Two,
Three,
Four,
Five,
Hold two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Hold.
You are safe.
You are safe.
