Welcome to today's session.
I'm so grateful you've taken this time to be with yourself today.
There's nothing you need to fix or force right now.
You are exactly where you're meant to be and everything you're feeling is okay.
This is your moment to slow down,
Soften and allow your body and mind to rest.
Go ahead and find a comfortable position,
Seated or lying down.
Let your body be fully supported by whatever is holding you.
When you're ready,
Gently close your eyes.
Let's begin by simply breathing.
Take a slow,
Steady inhale through your nose.
And gently release out of your mouth.
Again,
Breathe in.
And let it all go.
One more breath,
Just like that.
And exhale,
Relaxing even more deeply.
Now gently bring your awareness to your body.
Let's soften it one part at a time.
There's no rush.
Let's start with your forehead.
Unclench it and smooth the space between your brows.
Let go of any tightness behind your eyes.
Relax your cheeks,
Your jaw and let your tongue fall from the roof of your mouth.
Let your face be soft.
Now bring your attention to your neck and shoulders.
Invite them to drop away from your ears.
Let the weight you're carrying here begin to melt.
Now move your awareness down to your arms.
Release any holding in your biceps,
Your elbows,
Your wrists.
Allow your hands to feel heavy and still.
And let the relaxation travel through your chest.
There may be tension here.
Breathe into it gently,
Not to erase it,
But to hold it.
Let your breath create space around anything tight.
Feel your belly.
It's safe to let it soften now.
No need to hold anything in.
Let it rise and fall naturally with your breath.
Now bring your awareness to your lower back and hips.
Soften through your pelvis.
Relax your legs and your thighs,
Your knees,
Your calves.
Feel your ankles and your feet.
And let go of anything you've been carrying,
Step by step,
Piece by piece.
Allow your entire body to sink more deeply into rest.
As you breathe here,
Let yourself notice any feelings or sensations that remain.
Anxiety,
Irritability,
Sadness.
They may still be present and that's okay.
You don't have to make them disappear.
You only need to acknowledge them and say to yourself gently,
I see you,
I hear you,
You are allowed to be here.
And now,
With the same loving attention,
I invite you to imagine your favorite place.
A space within your mind where you feel completely safe.
This can be a real place all made up.
It may be a room,
A landscape or something completely imagined.
There is a door in your mind that allows you to enter this safe space.
Visualize you walking towards this door.
What does the door look like?
What is it made of?
You then open the door slowly,
Step into the door,
Closing it behind you.
You are now in your favorite safe space.
Take a moment to take it all in.
What do you see?
Is it bright?
Are you alone or with a loved one?
Now,
What do you smell?
Is it food or the salty air?
What do you feel around you?
Do you feel the wind,
The ground beneath you or are you wearing shoes?
How does it feel against your feet?
In your safe space,
What are you doing?
Do you go and sit down somewhere or do you walk?
Notice how this place makes you feel,
With all your senses fired up.
Allow this place to make you feel warm,
Loved and safe.
There is no pressure to describe it perfectly.
Simply notice how it feels to be here.
This is your safe space.
Everything inside of it belongs to you.
Every color,
Sound,
Texture and scent.
There is no judgment here.
No need to explain or perform.
You are protected,
Supported,
Held.
Let yourself rest here for a moment.
Just breathing,
Just being.
Let yourself soak in this feeling of comfort,
Of calm,
Of being enough.
Want you to take a deep inhale.
And exhale.
Now imagine you start walking towards that same door.
You stop in front of it.
You take a moment to turn back.
And one last time,
You take in all of your surroundings.
You inhale the smells of the safe space.
And exhale.
Before you turn to the door,
Open it,
And step back into the room,
Closing the door behind you.
You can return to this place whenever you need.
You can come here just to breathe,
To feel grounded,
To feel ok.
This space is always available to you,
In your mind,
And only for you.
It stays safe with you always.
Take a few deep breaths now,
Feeling yourself return to the room around you.
Thank you for joining today's practice.
