Hello and welcome back.
My name is Donna and today I'm going to invite you to release any anxiety through this relaxation.
This is your time to settle,
Soften and arrive.
So inviting you to find a comfortable position,
Either sitting or lying down and allow your body to settle.
Let your hands rest softly and if it feels comfortable gently close the eyes.
And then inviting you to take a soft breath in through your nose and if it feels comfortable exhaling through the mouth.
And again taking another steady deep breath in and letting go.
There is nothing you need to achieve right now.
Nothing you need to figure out.
This is a moment simply to be.
Let your breath fall into a natural rhythm and feel each inhale opening space within you.
And with each exhale releasing any tension.
Begin by noticing the weight of your body and the support beneath you.
You are held.
You are safe.
And you may just want to affirm these to yourself.
I am held.
I am safe.
Bring your focus to the top of your head and imagine a soft blanket of warmth gently settling over your scalp,
Your forehead,
Your eyes.
Let the tension slowly melt away.
Soften your jaw.
Release your tongue from the roof of your mouth.
Allow your shoulders to drop and become heavier.
Feel this relaxation move down your arms,
Through your elbows,
Into your wrists and hands.
And let each exhale dissolve a little more tension.
Now bring your awareness to your chest.
If anxiety has been sitting here for you then breathe into that space.
Imagine you are giving your heart more room,
More softness,
More ease.
Feel your breath widening the ribs,
Softening the belly and loosening the muscles around the stomach where stress often sits.
Allow this wave of relaxation to flow down your hips,
Your legs,
Your feet and all the way to your toes.
Your whole body becoming softer,
Heavier,
More grounded.
Now begin to gently lengthen your exhale.
This is one of the most effective ways to calm the nervous system.
Breathing in for a count of 4 and breathing out for a count of 6.
If this counting doesn't feel comfortable just simply imagine your exhale is longer,
Smoother,
Softer.
Breathing in for a count that feels comfortable to you and then a longer,
Smoother,
Softer exhale.
With every exhale repeat quietly in the mind,
Release,
Let go,
I am safe.
Release,
Let go,
I am safe.
If thoughts appear that's okay.
Thoughts are simply thoughts.
Let them drift through like passing clouds.
You don't need to hold them,
You don't need to follow them.
Let the breath bring you back each time.
Breathing in and longer,
Softer and smoother out-breath.
Imagine now if you will that you're standing near a calm and peaceful lake.
The water is still,
The air is gentle,
Everything feels quiet and spacious.
Walk slowly towards the edge of the water and with each step imagine the tension leaving your body.
Imagine worries becoming lighter,
Imagine the mind becoming clearer.
Take a seat near the water's edge.
Feel the earth beneath you,
Steady,
Solid,
Grounding.
Now picture the anxious energy inside your body as a colour or a mist.
There's no need to judge it,
Just observe it with kindness and compassion.
With your next exhale imagine this mist gently rising out of your body,
Lifting upward and dissolving into the open air above the lake.
Nothing forced,
Nothing dramatic,
Just a natural releasing.
With each breath a little more space,
A little more lightness,
A little more calm.
Taking your time to release and let go with every exhale.
Now imagine a warm,
Steady light emerging in the centre of your chest.
This light represents safety,
Calm and inner strength.
As you breathe in feel it grow slightly brighter.
Feel it spread gently through your ribs,
Filling the whole of your chest.
Allow this light to spread over the shoulders,
Gently down your arms,
Your belly,
Your back,
Your hips,
Your legs.
All the way to your fingertips and your toes.
Connect in with this light,
Feel it soothing and nourishing.
This is your inner calm,
Always available beneath the anxiety.
A quiet place inside you that nothing can disturb.
Rest here for a few breaths in the warmth,
In the openness,
In the steadiness.
Inviting you now to repeat softly in your mind or simply receive these words.
I am safe in this moment.
My breath calms my body.
This feeling will pass.
I am steady.
I release what no longer serves me.
Peace is returning to me.
I am stronger than my anxiety.
Let your body and your mind absorb these truths like a gentle medicine.
Slowly begin to bring your awareness back to your breath.
Feel the gentle rise and fall of your chest.
Notice the support beneath you.
The temperature of the air.
The sounds around you.
The weight of your clothes or your blanket touching your skin.
Feel your points of connection back in with the surface beneath you.
When you are ready,
Starting to wiggle your fingers and your toes.
Inviting small movements back into your body.
When it feels comfortable for you,
Take a deep breath in.
And exhale slowly.
And doing that one more time.
Taking a deep breath in.
And exhaling slowly.
When you are ready,
Gently opening your eyes.
And returning to the room softly.
Bringing with you the calm and the steadiness you've cultivated.
You are safe.
You are grounded.
And you can return to this calm whenever you need it.
Thank you for sharing this moment with me.
And until next time,
Be gentle with yourself.
