Quick Calm For Beginners

Inviting you now to close down your eyes,

Letting the tasks,

Conversations and activities of the day move gently into the background of your awareness.

Nothing to do,

Nothing to be,

It's okay to take this time for yourself.

Just taking a moment now to scan your body,

Noticing any aches and pains,

Any spots of tension or tightness.

If you notice parts of you that are sore or carrying tension,

Can you try and breathe into these places,

Imagining your breath soothing these aches and softening any tension.

Moving your awareness now to your breath,

Perhaps it feels deep,

Shallow,

Smooth,

Warm or cool.

Noticing now the feel of the air as it enters your nose and leaves your mouth.

Noticing the gentle rise and fall of your chest as you breathe.

Noticing the soft expanse of your belly as the air flows in and out.

Can you allow yourself to soften a little on each exhale as if your breath carries tension out of your body.

As you continue to breathe,

We will scan our body,

Relaxing each part as we go.

Beginning now with your feet,

Noticing their temperature,

Any sensations.

Relaxing your feet.

Your lower legs,

Noticing sensations.

Relaxing your lower legs.

Your knees,

Noticing the front and the back of your knees.

Your upper legs,

Noticing sensations,

Contact with the chair or the ground.

Relaxing your upper legs.

Your pelvis and hips,

Imagining the bones softening.

Your tummy,

Letting go of tension or worry.

Relaxing your heart,

Lungs and chest,

Feeling the area soften and spread.

Your shoulders,

Imagining both shoulders relaxing from the inside out.

Noticing the length of your entire spine,

Relaxing.

Relaxing your neck.

Relaxing your skull,

Feeling your whole head soften.

Relaxing your jaw,

Your tongue,

Gums,

Teeth,

Letting the landscape of your mouth become soft.

Relaxing your eyes,

Your forehead,

Your arms,

Your fingers.

Relaxing your brain,

Your thoughts,

Allowing a soft rhythm and flow.

Letting your whole body now to bask in this felt sense of relaxation.

Can this sense of relaxation seep further into your body?

Picturing your organs relaxing,

Your bones softening,

Your blood moving gently around your body.

Relaxing your mind with one deep breath in and out.

Offering yourself a little smile,

A gentle recognition of your desire to cultivate calm in your life for the well being of you and all those in your life,

Family,

Friends and colleagues.

May you move through your day with greater ease.

Gently finding movement now through your fingers and toes.

When you are ready you may open your eyes.