Finding a quiet,
Comfortable place where you won't be disturbed,
Sitting or lying down in a position that feels natural for you.
And if you'd like to,
You can close your eyes gently or lower your gaze.
Just allowing your body to begin to relax.
Begin by taking a deep breath in through your nose,
Hold it for a moment and exhaling slowly through your mouth.
Doing that again,
Inhaling deeply,
Filling your lungs,
Pause and release the air softly and completely.
With each breath,
Just allowing yourself to settle more deeply into this moment.
Feeling the weight of your body resting on the surface beneath you.
Just notice how the earth is supporting you right now.
When you're ready,
You can bring your attention to the body and beginning with the crown of the head.
Begin to gently scan your body from head to toe,
Noticing any areas of tension and as you focus on each part of your body,
Just imagining it softening and relaxing.
So moving to your forehead now and just feel it smoothing out.
Soften your eyes,
Your cheeks and your jaw.
Relax your neck and shoulders,
Letting them drop away from your ears.
Moving down through the arms,
Releasing any tightness in your hands and fingers.
Bringing awareness to your chest and belly,
With each breath,
Feeling them soften and expand.
Relaxing your back,
Feeling it melt into the surface beneath you.
Shifting focus now to your hips,
Legs and feet.
Letting them grow heavy and just feeling at ease.
Moving your attention back to your breath now and notice the gentle rise and fall of your chest and belly.
There's no need to change or control it.
Just observe it as it is.
If your mind begins to wander,
As all minds do,
Gently bring it back to the rhythm of your breath.
Each inhale brings in peace and each exhale releases tension.
Letting this natural flow anchor you to the present moment.
If you can,
Imagine yourself in a serene place,
Perhaps a peaceful forest,
A quiet beach or a still lake.
Picture the details,
The colours,
The sounds,
The scents.
Feeling the warmth of the sun on your skin or the gentle breeze moving around you.
In this safe,
Tranquil space,
You're free to let go of all worries and concerns.
With each breath,
Feel yourself sinking deeper into this sense of peace.
Repeating silently to yourself.
I am calm.
I am safe.
I am at peace.
I am calm.
I am safe.
I am at peace.
With each repetition,
Feel these words resonating within you.
Spreading calm throughout your mind and body.
I am safe.
I am at peace.
Just taking a moment to express gratitude now for this time,
For your breath and this calm space that you've created.
When you're ready,
You can begin to gently wiggle your fingers and toes.
Slowly bringing your awareness back to the room that you're in.
And opening your eyes if you've had them shut.
Perhaps having a stretch if you feel like that's what your body needs.
Carrying this sense of peace with you now as you move through the rest of your day.
