Welcome to finding your solace.
Listen to my voice.
I'm here with you and together we are going to help your mind and body feel calm and relaxed.
You are safe.
Remember that you have everything that you need to find your solace right here in this moment and I'm here to guide you.
First,
Feel your feet solid and secure on the ground beneath you.
If you are lying down,
Feel your back against what lies beneath it.
We are going to use your senses to help you feel present and calm.
Look around you.
What colors do you see?
Can you name them?
What shapes do you notice?
Can you name them as well?
Well done.
You're doing fine.
Listen closely to the sounds around you.
What do you hear?
Can you name what you hear?
Yes,
Very good.
Now,
Can you touch the fabric of your clothes,
A blanket or something else close to you?
How does it feel?
Can you tell me either out loud or in your mind?
Beautiful.
Now we are ready to take some nice deep breaths together.
First,
First guide your attention to your nose as you breathe.
What is the temperature of the air when you breathe in?
How about when you breathe out?
Okay,
On your next exhale,
Follow your breath down to the bottom of your lungs all the way down.
The next time when you breathe in,
See if you can move your belly button away from your spine with your breath.
And then when you breathe out,
See if you can move it back again toward your spine.
This type of breathing reminds your body to relax.
If it feels difficult,
That's okay.
I'm going to count to four as we breathe in together in this deep and relaxing way.
Then as we hold for four and then again,
I'm going to count for eight as we breathe out again.
We will do this three times together.
Here we go.
Breathing in for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
And a nice long exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Very nice.
Let's go again.
Breathing in for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
And a long breath,
Three,
Five,
Six,
Seven.
Wonderful.
Let's do this one more time.
Breathing in for one,
Two,
Four.
Holding for one,
Two,
Three,
Four.
And breathing deeply out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Wonderful job.
You may choose to keep breathing like this or you might return to feeling your feet on the ground and repeat.
Remember,
You are safe,
You are strong,
And you can manage anything at all.
