Take a nice inhale through your nose and exhale open mouth sigh.
Again inhale and exhale,
Releasing any stress or tension you may be holding on to.
Taking a few more breaths at your own pace.
And now we're going to practice a breathing technique to further calm and relax your system using a longer exhale.
This is called the four six breathing method where you'll breathe in through your nose for a count of four and exhale through your mouth for a count of six.
We'll start with an inhale two three four exhale two three four five six.
Inhale two three four exhale two three four five six.
Continue at your own pace.
With every inhale notice your chest and belly expanding nourishing your body with more oxygen.
And with every exhale releasing any stress or tension that's no longer serving you.
And now that you're feeling more relaxed I want you to imagine in your mind a beautiful place where you feel calm.
A place so peaceful and easy.
It can be real or make-believe.
A place you've been in the past or somewhere you've always wanted to go.
Doesn't matter just a place that feels good and safe and peaceful to you.
And allow the place to become real in this moment.
Real in your mind keeping your eyes closed looking around you taking the place in with your eyes.
Enjoy the colors the scenery.
You can look over to the right and notice what you see.
And listen to the sounds of the place whatever they might be.
Becoming familiar with all the different sounds that your special safe place offers to you.
And then feel where you're sitting or lying or standing on.
The texture of the ground beneath you.
What you're wearing.
Feel the air on your skin.
Notice the temperature of your place.
And notice any smells in your special place.
Notice what time of day it is.
Taking all of it in with all your senses becoming more and more present to your safe and beautiful special place.
Feeling thankful and happy to be there.
And let your body soak in the vibrance the energy the peace and beauty of the place.
Let the healing nourish you.
Take it in with every full deep breath all the way down to your belly to the tips of your toes.
Knowing that this is your special place.
And that you can come back whenever you wish.
Anytime.
To help your body and mind relax,
Rejuvenate and heal.
Now slowly bring your attention back into your body and into the room.
Noticing your feet,
Your hands.
Slowly moving your fingers and your toes.
Gently moving your neck,
Rolling your shoulders.
You can slowly open your eyes to come back when you're ready.
