Welcome.
I'm here to guide you through a relaxation that will help you feel calm and centered.
Let's start by feeling our feet solid on the ground or our seat firmly on the chair.
You can let the floor or the chair support you while you listen to my voice.
You are not alone.
I'm here with you and you are safe.
I know that you feel very anxious or scared and I understand.
I'm here with you to help you through this.
Sometimes when we feel anxiety and fear,
We can feel overwhelmed.
We can feel flooded in our body and mind.
Remember,
These emotions are here because sometimes they can help us.
They can activate our nervous system and let us know when we are truly in danger.
They can help us know how to react.
In this moment,
These emotions are activating your nervous system because they think that you are in danger and they want to help you and protect you.
They have probably helped to protect you in the past when you needed them.
But right now,
You are not in danger.
You are completely safe.
Together,
Let's start by just noticing the sensations that we feel right now.
We might notice a racing heart,
Sweaty palms.
We might feel hot or woozy.
These sensations might feel familiar.
Maybe we've felt them before and we know that they mean that we feel anxious or scared.
Let's remember together that these sensations aren't dangerous and they won't last forever.
When others feel scared or anxious,
They might feel sensations just like this.
These sensations are just natural ways that our body uses to communicate with us.
Just as if we were to feel an itch on our leg.
They make so much sense if we were in danger and they would help us get through it.
But we are safe right now.
Let's take a deep breath together and remind our body that we are safe.
To help our body and mind know that we are safe,
Let's feel our feet solid and secure on the ground.
Now,
Let's take a look around our space together.
Let's look right,
Left,
Up and down.
Yes,
We can see that you are safe in this space,
Listening to my voice.
Let's look around once more and name five colors that we see.
Wonderful.
Now,
Let's name four sounds that we can hear in this moment.
Yes.
Now,
Let's touch three things around us and notice how they feel.
Wonderful job.
Now,
Let's name two smells that we notice.
And perhaps one taste that we notice in our mouth right now.
Beautiful job.
Inside your mind,
Even though you feel scared or anxious,
You are safe.
In fact,
You can choose where you would like your attention to rest and what can simply exist in the background.
When you notice a thought or feeling emerge into your awareness that does not feel helpful right now,
You can gently guide your attention back to the sound of my voice or to the sensation of your feet solid on the ground.
In a moment,
Let's take a deep breath in and a long breath out and practice guiding your attention to the sound of my voice and your breath.
Here we go.
Deep inhale.
Long exhale.
Wonderful.
This time,
Let's take three more deep breaths,
Inviting our muscles to relax just a bit every time we breathe out.
Here we go.
Deep inhale.
Long exhale.
Deep inhale.
Long exhale.
Last time.
Deep inhale.
Long exhale.
Yes,
Just like that.
It's okay if you still feel some tension.
It's completely normal.
Let's take a moment to remember how capable and powerful you are,
Even if you don't feel that way right now.
Perhaps you may remember the times that you have been able to navigate other difficult and scary moments.
You made it through because of what you have inside of you.
There is a part of you deep inside that is always there to comfort the part of you that feels scared.
To remind it that you are safe,
That you can handle anything that comes your way.
This comforting part of you feels present,
Secure,
Safe and confident and knows just how to help all the other parts of you feel this way too.
See if you can listen closely and hear this comforting part of you.
Perhaps you can feel this part even more closely and deeply if you wrap your arms around yourself for a warm soothing hug.
Maybe you can feel it when you place a hand over your heart and breathe.
Maybe you can feel it when you feel your feet solid on the ground below you.
This part of you can remind you that others experience anxiety and fear too and that you are not alone.
It can remind you that you are doing a wonderful job noticing,
Breathing and listening to my voice.
And just like the others who also feel anxious or scared,
You will get through this.
You are getting through this.
Because you know how to navigate moments just like this one.
And you are doing a beautiful job.
If you don't feel relaxed or settled yet,
It's completely okay.
Sometimes it takes just a bit of time and some practice.
Just as you are doing right now.
Every time you feel your feet solid on the ground,
Every time you take a deep breath and every time you remind yourself that you are safe,
You are inviting even more calm,
Centered and relaxed feelings into your body and mind.
I am so honored to be here with you in this moment.
And I send you beautiful wishes as you take your next step into the rest of your day or evening.
