Go ahead and settle yourself into a nice and comfortable position.
So allowing your body to find a posture that feels just right.
And once you have settled in,
Gently close your eyes.
Now let's take a couple of deep,
Soothing breaths.
Taking a nice deep breath in and as you breathe out,
Relax into the sense of calmness that is slowly beginning to embrace your mind and your body.
So breathe in deeply and breathe out slowly.
Letting go of any tension.
And as you continue to breathe.
You may notice thoughts from the day may begin to arise in your mind.
Plans for what you need to get done tomorrow.
And that's perfectly fine.
It is natural for the mind to wander,
But when you notice yourself distracted,
Simply acknowledge your mind has strayed and gently bring your attention back to the breath.
Allow all thoughts to pass without judgment.
All you need to focus on right now is your breath.
Breathing in.
.
.
And breathing out.
Breathing in.
.
.
And breathing out.
Now,
Allow your breath to settle.
And as it does,
Imagine you are walking by a beautiful stream outdoors in nature.
It is a lazy summer afternoon.
There are willow trees growing by the stream,
Providing the perfect amount of shade for such a beautiful,
Sunny day.
The sun rays peeking through the hanging tree branches illuminate the grass in a soft lime green color.
And as you walk along the stream.
You notice the water is so clear.
You look down and see shining pebbles resting at the bottom.
The water looks so inviting.
You take off your shoes and feel the soft grass beneath your feet.
You immerse your feet in the water.
And you enjoy the pleasant,
Cool water on your skin.
You feel the sandy bed.
Allowing the pebbles to massage your feet gently.
It feels so refreshing and rejuvenating standing in the water.
And as you stand here,
Enjoying the gentle massaging of the pebbles under your feet and the flow of the stream splashing against your calves,
You take a deep breath in and as you exhale you release all your worries and concerns to flow away into the water.
Allow all your worries to surface and be carried away by the stream.
So just allow this stream to carry all your stress away from you now.
Every droplet that gently splashes against your skin picks up all your worries and concerns and carries them away from you,
Leaving you feeling peaceful and relaxed.
Imagine any troubling thoughts are being released from the soles of your feet.
They are all released into the water.
Allow them to float away as you enjoy the beautiful nature around you.
Now,
You gently step out of the stream and take a seat.
Against the trunk of a willow tree.
You are still facing the stream and allowing your feet to dry in the warm air.
And as you sit back,
You close your eyes.
You hear chirping birds singing to one another.
There is a gentle breeze blowing.
You appreciate the sound of the trickling stream.
You can make out the bubbling sounds as the water moves over the rocks and branches.
And as you listen to the sound of the trickling stream,
You feel so tranquil.
Allow the sound of the water to soothe your mind.
So just take a moment now to listen to the song of the water flow.
Simply focusing your mind on the soothing sound of the stream allows you to reach the perfect point of rest.
Now as you continue to rest here under this beautiful willow tree,
Gently shift your focus to your body.
So check in with your body.
Notice how it feels.
Observe any areas that are in tension,
Discomfort,
Or holding any stress.
And all you have to do is just become aware of how you feel at this moment.
And maintain this slow and steady rhythm of your breath as you observe any physical sensations you feel in your body.
So just spending this special time with your body.
Without any judgment.
And while you check in with your physical body.
Some areas may feel very relaxed and calm.
And others may not.
So just observe any bodily sensations,
Such as gentle tingling or feelings of heavy calmness.
Now we will scan the entire body in great depth.
So begin to relax any areas that are stubbornly holding on to tension.
Starting from the top of the head and moving down through your body slowly.
So notice your head and what it feels like.
Maybe you notice any pain or tension here.
And move down to your face and your forehead.
Are you holding any tension in your forehead?
If so,
Take a deep breath in and allow this area to relax.
Moving down to your brows,
Your eyes and your cheeks.
All the way down to your lips and your jaw.
Take another deep breath.
And relax all the muscles in your face.
Now moving down to your neck and your shoulders.
Do you find yourself holding tension here?
Take a deep breath and release any tension,
Allowing your arms to hang gently and weightlessly from your shoulders.
Continue to work through your body slowly,
Scanning for any areas that feel tense or in pain.
Slowly moving your attention down through your body.
Arriving at your chest.
What does this area feel like?
Notice if you are holding tension here.
And release it with your breath.
As you move your attention down to the center of your body.
Around your belly.
Observe how this area is feeling.
Allow this area to become soft and loose as you breathe out all stress and tightness from your belly.
Now,
As you notice your hips,
Observe what you feel here.
Is there tension in your hips?
And as you come across any signs of tension.
Do not try to change anything.
Just notice these sensations and send your breath to the parts that need some softening.
Now,
While you reach your knees,
Notice how you are holding them.
Notice any sensations here.
Notice if there is any tightness in your knees.
And moving your attention down your legs until you reach your feet and the very tips of your toes.
Now,
Take this moment to scan through your body as a whole.
How does your body feel today?
Where do you find your body holds the most tension?
Wherever this may be.
Just shift your focus to this area intently.
Attend to this area with compassion and kindness.
With every breath,
Feel this area softening and relaxing.
As you inhale and exhale.
Feel the gentle stillness of this relaxation.
Simply be here with your body.
The next few moments as it guides you to complete peace.
A space free from all your worries.
And as this practice comes to an end.
.
.
You notice a couple of goosebumps arise on your skin.
The sun is slowly beginning to set.
And it is time to head back where the comfort of your home awaits you.
You feel so rejuvenated and relaxed after spending some time by the stream today.
This was exactly what you needed.
And you know you can always come back to this place whenever you wish.
And begin to return to your body and your surroundings.
Notice how you feel.
Notice the clothing on your skin.
Notice the surface you are sitting on.
Tune into any sounds around you.
Begin to stretch your body gently.
Wiggle your toes and fingers.
Move your head from side to side.
And when you are ready.
Open your eyes.
