Take a deep breath in.
.
.
And breathe out.
.
.
Take another deep breath in.
.
.
And breathe out.
.
.
Breathing in.
.
.
And breathing out.
.
.
Now to help you relax further,
We're going to really focus on our breath.
So we're going to right now breathe in for four counts,
Which I'll guide you,
And breathe out for four counts.
And when you breathe out,
I want you to release,
Open your mouth and release,
And let go of that air.
So breathing in for four counts.
.
.
Two,
Three,
Four.
.
.
And exhale for four.
.
.
Two,
Three,
Four.
.
.
Breathing in for four counts.
.
.
Two,
Three,
Four.
.
.
And exhale for four.
.
.
Two,
Three,
Four.
.
.
Breathing in for four.
.
.
Two,
Three,
Four.
.
.
And exhale for four.
.
.
Two,
Three,
Four.
.
.
Again,
In for four.
.
.
And out for four.
.
.
In for four counts.
.
.
And out for four counts.
.
.
In for four counts.
.
.
And out for four counts.
.
.
In for four counts.
.
.
And out for four counts.
.
.
Now going back to a slow pace,
Breathing in.
.
.
And breathing out.
.
.
Breathing in.
.
.
And breathing out.
.
.
As you breathe in calm.
.
.
And you breathe out any tension.
.
.
Breathe out in calm.
.
.
And breathe out all tension.
.
.
Breathe in calm.
.
.
And breathe out all tension.
.
.
And just continue with that cycle of breath.
.
.
In.
.
.
And out.
.
.
And as you breathe out,
Allow your body to relax.
.
.
Allow your mind to relax.
.
.
Let go of any tension in the body.
.
.
If you feel tension in any part of the body right now.
.
.
Breathe into that area.
.
.
And breathe out.
.
.
Breath is a great way of releasing any tension in the body,
Mind and spirit.
.
.
Continue breathing in slowly.
.
.
And exhale slowly.
.
.
Just allowing yourself to get to that place of calm.
.
.
That centered place within.
.
.
Releasing everything that doesn't serve you right now.
.
.
Any thoughts that are distracting you,
Just let them pass by with each breath.
.
.
As you focus on your breath,
This takes your focus off your thoughts.
.
.
Put down those responsibilities.
.
.
Put down those doubts.
.
.
Put down those frustrations.
.
.
Just let them go.
.
.
And just focus on breathing in.
.
.
And breathing out.
.
.
Breathing in.
.
.
And breathing out.
.
.
Now imagine you're looking at the ocean as you continue inhaling slowly.
.
.
And exhaling slowly.
.
.
And as the waves come to the shore,
You're breathing in.
.
.
And as you exhale out,
The waves are going back out,
Out to the ocean.
.
.
It's just you.
.
.
Sitting by the ocean,
Watching the waves of your breath coincide with the waves of the ocean.
.
.
Breathing in.
.
.
And breathing out.
.
.
The waves come to the shore.
.
.
And the waves go back out into the ocean.
.
.
The waves come to the shore.
.
.
And they go back out to the ocean.
.
.
These are calm waves.
.
.
You are the only one watching and connecting to your breath.
.
.
As you observe the ocean and feel that connection to your breath.
.
.
Breathing in.
.
.
And breathing out.
.
.
Breathing in.
.
.
And breathing out.
.
.
And in your mind's eye,
Just observe that ocean.
.
.
Keep it in sync with your breath.
.
.
Feeling that calmness.
.
.
Feeling that peace.
.
.
This is your time of calm.
.
.
Your time of letting go.
.
.
The busyness of the outside world,
What's going on around.
.
.
Leave that out there.
.
.
It's just you and the ocean and your breath.
.
.
Breathing in.
.
.
And breathing out.
.
.
Breathing in.
.
.
And breathing out.
.
.
Just observe the ocean and connect it with your breath.
.
.
Feel that calmness growing within.
.
.
The relaxation.
.
.
The release of tension in your body,
Mind and spirit.
.
.
Just observing.
.
.
There's nothing for you to do but breathe.
.
.
Let go.
.
.
Giving yourself permission to relax.
.
.
Feel the bliss of just letting go.
.
.
The bliss of calm.
.
.
The bliss of peace.
.
.
The waves come to the shore and go back out to the ocean.
.
.
Breathing in.
.
.
And breathing out.
.
.
Breathing in.
.
.
And breathing out.
.
.
Continue with that slow deep breath.
.
.
And allow yourself to relax.
.
.
And unwind totally.
.
.
Connect to that calmness within.
.
.
As I go quiet for a moment,
I want you to really feel that sense of calm.
.
.
That sense of it's okay to let go.
.
.
It's okay to let go right now and connect to that place of calm.
.
.
You allow yourself to feel that connection.
.
.
And as we continue.
.
.
Silently to yourself.
.
.
We're going to repeat some affirmations.
.
.
That are very simple,
Just about bringing in calm.
.
.
And letting go of those things that don't serve you.
.
.
So quietly to yourself.
.
.
As you breathe in.
.
.
I am calm.
.
.
And as you breathe out.
.
.
I release stress.
.
.
Breathe in.
.
.
I am calm.
.
.
And as you breathe out.
.
.
I release stress.
.
.
Breathe in.
.
.
I am calm.
.
.
And breathe out.
.
.
I release stress.
.
.
Just think of these words as you inhale and exhale.
.
.
Breathe in.
.
.
I am calm.
.
.
I release anxiety.
.
.
Breathe in.
.
.
I am calm.
.
.
Breathe out.
.
.
I release anxiety.
.
.
Breathe in.
.
.
I am calm.
.
.
Breathe out.
.
.
I release anxiety.
.
.
Breathe in.
.
.
I am calm.
.
.
Breathe out.
.
.
I release self-doubt.
.
.
Breathe in.
.
.
I am calm.
.
.
And breathe out.
.
.
I release.
.
.
I release self-doubt.
.
.
Breathe in.
.
.
I am calm.
.
.
And breathe out.
.
.
I release self-doubt.
.
.
And just breathe in.
.
.
And breathe out.
.
.
If you wish to continue repeating those words of breathing in calm and releasing stress,
Anxiety,
Self-doubt,
Or any other emotions that you have been battling with recently that you really want to release say the words in your mind as you breathe in I am calm and as you exhale whatever it is that you wish to release breathe in I am calm and release anything that doesn't serve you breathe in I am calm and release any emotions that are negative breathe in I am calm and release those negative thoughts this is your journey so whatever those thoughts are release them on the exhale let them go and just breathe in that calmness to replace all that negative stuff the doubts the anxieties the stresses any anger frustration hurt physical or emotional I release whatever it may be on the exhale and breathe in that calm replacing that energy with calm giving your mind space to breathe and to release those things that don't serve you and as you do this you're bringing down that stress hormone the stress hormone that doesn't serve you so release whatever it is breathe in calm and breathe out whatever disturbs you let it go allowing your body mind and spirit to be free from the negative energy to be free from the doubts to be free from the anxieties the stresses the responsibilities giving your brain time to unwind and let go bringing down the stress hormone so your immune system remains strong and healthy freeing your spirit with love and calm as you let go of any tension that you're carrying I am calm I release stress I am calm I release anxiety I am calm I release self-doubt and just keep inhaling and exhaling in that same rhythm continuing to feel that connection to that calmness within and now I'd like you just to breathe at your normal pace and just observe your breath feeling that essence of calm having released all that doesn't serve you giving your mind that space to breathe detaching yourself from emotions that don't serve you and just feeling that connection to calm just observe your breath in this silence just feel that connection to your calmness feeling that connection to just being being in this presence no expectations just breathing and being calm feeding that oneness with your breath observing it so feel that connection to calmness in your body mind and spirit and now I'd like you to become aware of your environment keeping your eyes closed becoming aware of any sounds but still noticing that your breath is at a calm rhythm that you've let go of a lot of negative energy and tension but continuing to feel that calmness within and slowly wiggle your fingers and toes and now take a deep breath in and breathe out and take another deep breath in and out and when you're ready you can open your eyes
