Take a deep breath in through your nose.
Deep exhale through your mouth.
All the way out.
Once more,
Deep breath in through your nose.
Slight hold at the top.
And release.
Exhale all the way out.
Noticing your body supported.
Allowing your head to rest heavy down on your pillow.
Feeling your entire body supported by your bed.
The comfort of your sheets and blankets.
Release your upper back and shoulders,
Neck.
Let go.
Gliding your awareness down into your lower body.
Awareness down into your lower back,
Down into your pelvis.
Releasing any tension you may be holding in your hips.
Inhale.
Exhale.
Feeling the back of your legs supported.
Allowing your feet to naturally turn out.
Resting the weight of your heels on the support of the bed.
Welcome a sense of peace.
Surrender to this moment.
Feeling this well-being wash over your entire body.
Inhale through your nose.
Inhale through your nose,
Deep inhale.
Exhale through your mouth,
All the way out to empty.
We will now practice a breathing technique to further settle,
Relax your body and mind.
It's called a box breath.
It may be helpful to imagine that you are drawing equal sides of a box.
So simply relax and I will guide you.
Follow your exhale all the way out,
Making room for the practice.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Continue this practice for five more rounds on your own.
Four counts.
If your mind drifts off in thought,
It's totally natural.
If it's natural,
Normal,
Simply guide your attention back to your breath as many times as you need.
One more round.
Wherever you are,
Release the practice.
Take a deep inhale,
Settling out your breath,
And exhale.
Let it go,
Returning to your normal breathing pattern.
Settling into that natural rhythm of the breath.
Tap into relaxation of the body,
Allowing a widening across your forehead,
Softening your temples,
Eyes,
And all the muscles around your eyes.
Down to your cheeks.
Inhale.
Exhale,
Knowing you are exactly where you need to be.
Releasing your lower jaw,
Finding a slight separation between your teeth.
Relaxing your neck,
Throat.
Feeling your shoulders glide down your back,
Settling into the support beneath you.
Take a deep breath of space and light into your chest,
Your heart center.
Once more,
Deep inhale right to this area.
Expanding.
Exhale.
Releasing any lingering tension.
As you relax,
Allow these phrases to settle in.
You may like to mentally repeat the phrases or simply receive.
Remaining connected to your breath.
Breathing in.
Breathing out.
I am safe.
I am calm and connected.
I release the looping,
Busy thoughts of the day.
I release self judgment.
Resting in this place of healing.
Softening your face.
I don't have to prove anything to anyone.
I manage and hone my energy.
I follow my intuition.
Inhale.
Exhale.
I am open and ready for the gifts that are waiting for me.
I tap into a sense of gratitude,
Contentment,
And the depth of my being.
I am grateful.
Notice how you feel as you say these words,
These powerful phrases to yourself.
Perhaps you are meeting your inner critic face to face.
Try to open and accept any uncomfortable sensations you may be feeling.
Perhaps you are gradually surrendering to a state of true comfort and calm.
Tapping into your state of relaxation once again.
Softening your feet,
Toes,
Legs,
Pelvis.
Lower back rests heavy.
Shoulders release their tight grip.
Feeling your jaw unclench.
Your eyelids soften even more.
Your forehead rests soft and relaxed.
Inhale,
Creating even more space within your relaxed body.
Exhale,
Release the day.
Letting go of the struggle,
Letting go of the unnecessary strain.
Releasing the need to say the perfect or right thing.
I am whole and complete,
Just as I am.
There is no need to fix anything.
Every time my mind gets stuck in a loop of negative thoughts,
Every time this can be transformed into new energy.
Gently breathe in,
Strength,
Breathe out,
Expanding into this new energy.
Inhale.
Exhale.
Opening your inner vision to the bigger picture,
Perspective.
New energy.
Clear,
Peaceful energy.
I am safe.
I am calm.
I direct my full attention to healing.
I direct my full attention to anything that lifts and inspires me.
Resting,
Relaxing.
Begin to sense a healing warmth wrap over your entire body.
A soothing,
Deep,
Golden warmth.
Allowing yourself to be just as you are.
Nothing to do,
Nowhere to go.
Comfort is always there,
Within.
You are right here,
Right now.
Real and loved.
No need to strain.
You are connected.
You are calm.
Inhale.
Exhale.
Begin to open your awareness in all directions.
Expand this warm sense of peace and acceptance to the world around you.
Silently say to yourself,
May all beings feel peace.
May all beings feel calm.
Inhale.
Deep,
Deep exhale.
Bringing your attention back to that golden warmth surrounding you.
Allowing you to heal as you sleep.
Feel this sense of well-being and comfort.
Rest here.
Sleep well.
As you soak in the golden warmth,
The healing that you have created.
Thank you.
