Allow yourself to find a comfortable position.
Anywhere is just right as long as you are uninterrupted.
That you feel safe where you are and that you are comfortable.
And as you get into position,
Allow yourself to drop into the breath.
Breathe in for 4 counts.
1,
2,
3,
4.
And then hold.
2,
3,
4.
And then exhale.
2,
3,
4.
And then hold.
2,
3,
4.
Allow yourself to continue breathing in this pattern as we continue this time together.
In for 4.
Hold for 4.
Out for 4.
Hold for 4.
And repeat.
As you breathe,
Notice your toes.
Allow them to clench and tighten and grip.
And then at your next exhale,
Relax your toes.
And breathe.
Allow your mindful awareness to go to your legs and clench your legs and breathe.
Contracting your legs as tight as you can.
And on your next exhale,
Relax your legs.
2,
3,
And 4.
Continue to breathe.
And allow your mindful awareness to be drawn to your hips and glutes and abdomen.
Clenching,
Holding,
Constricting.
And on your next exhale,
Release.
2,
3,
And 4.
Continue breathing.
And then bring your mindful awareness to your upper chest and back.
And clench the muscles as tight as you can.
And inhale.
And then on your next exhale,
Allow these muscles to relax.
1,
2,
3,
4.
And become heavy as they melt with the exhale.
Heavier,
Looser,
And more relaxed.
Imagine your mindful awareness going to your arms and your hands.
And clench your fists,
Tighten your arms,
Tighten your shoulders.
And hold.
2,
3,
4.
And then on the exhale,
Release.
2,
3,
4.
And allow your hands to open,
Relax,
Your shoulders to drop and melt,
And your arms to lay heavy.
Down.
2,
3,
4.
And continue to breathe.
And then finally,
Bring your mindful awareness to your neck,
Your forehead,
Your cheeks,
And tongue.
And clench and tighten for a count of 4.
3,
2,
1.
And on the next exhale,
Relax.
2,
3,
4.
Allow your tongue to melt into the floor of your mouth.
Feel your cheeks becoming heavy and relaxed.
Notice as you breathe with each exhale how your forehead becomes less tight and more relaxed.
Allow the muscles in your scalp to unclench and to hang.
Imagine that you are a bird.
There are two wires above a scene.
The scene below is comprised of all of the stress and grief and trials that you are going through right now.
Imagine all of that happening before your eyes.
The lower wire is close to the chaos.
And allow yourself to flap your wings and to move up,
Up,
Up,
And then rest on the upper wire.
From this vantage point you may look below,
But notice a sense of distance.
Notice a sense of detachment.
Notice the wire grounding you to safety,
To your body,
To your reality,
But notice the height pulling you into safety and out of chaos.
You may even fly higher if you choose,
To a wire that's even farther away.
As you fly,
Imagine the changing of the air so that it is nourishing,
Calm,
And as the scene below becomes smaller and less bothersome and less profound and less important in this moment to you.
And breathe.
And next imagine that you are in the ocean,
That you are a beautiful sea creature.
And imagine that there is a storm at sea and there's the moodiness of the waves and the sky and the thunder which represents your stress,
Your struggles.
And allow yourself to float under the water deeper and deeper and deeper.
And as you go deeper into the water,
Notice how the scene above becomes quieter,
How you're protected by the sea that surrounds you and that the deeper you sink,
The smoother the waves,
Which were chaotic and tumultuous but now are gently rocking you,
Surrounding you,
Protecting you.
Sink deeper and deeper and deeper.
Notice the temperature is just right,
That as the sea creature you can fill your lungs and be nourished.
Notice that you can change the depth in order to get farther away from that which is chaos.
You can be the sea creature or you can be the bird.
Allow yourself to hold whichever one your soul longs for in your right hand.
And imagine yourself now.
Imagine yourself as the bird or the sea creature,
Whatever feels right.
And hold your hand out and imagine your hand going up or going down as you breathe each exhale.
Move your hand just a little bit.
And keep on moving your hand as you breathe and notice that with each movement away from the chaos,
Away from the stress,
Away from anxiety and happenings and grief,
Notice your body relaxing bit by bit.
And then finally allow your hand to rest in your lap and notice the sense of relaxation in your body.
Notice the relaxation in your muscles.
Notice the relaxation in your heart.
Notice the relaxation in the slowing of your thoughts.
Allow yourself to fully dwell in the image that you have selected.
This place of peace and controlled detachment.
And know that any time you want to go back to that place,
You can,
But only if you choose.
And you may stay in this place for as long as you like,
But when you are ready and you feel like you have rested and you are ready to return back to your day or perhaps to go to sleep,
You may simply do that.
!
You you
