I invite you to get comfortable.
Either sitting with your head supported or lying down comfortably.
And when you're ready,
Gently close your eyes.
Take a slow,
Deep breath in.
Hold it for a moment.
And then allow that breath to flow out slowly and easily.
Maybe you've been feeling that familiar tension lately.
That low level hum of anxiety about an upcoming meeting or a conversation that feels bigger than it should.
Whatever you've been carrying you can set it down for now this time is just for you Nothing to do right now and nowhere else to be.
And as you settle here you might begin to notice the support beneath you the way the chair or bed is holding you up without you needing to do anything at all.
You can simply allow yourself these few moments to pause allowing your body to settle in whatever way feels comfortable to you whatever sounds you happen to notice around you can simply become part of the experience sounds inside the room outside the room.
Familiar sounds or unfamiliar sounds.
They can all help remind you that you're safe here,
Taking this time for yourself.
As you listen to the sound of my voice you may find yourself paying attention to every word or perhaps your mind drifts from time to time before gently returning again Either way is completely fine.
There is no right way to do this.
Simply listen and allow yourself to be guided.
Take another slow breath in now,
Hold at the top.
And as you breathe out,
Allow your shoulders to soften.
Allow your jaw to relax.
And allow yourself to settle a little more deeply.
And with each breath it can feel as though you're creating a little more space inside yourself a little more ease.
A little more room to simply be.
And as your body settles your mind can begin to settle too.
Not because you're making it happen but because this is something your mind already knows how to do And now I'd like to bring your attention gently to the top of your head.
Imagine a gentle wave of comfort beginning to flow slowly down through your body.
Moving across your forehead,
Softening and smoothing as it goes circling your eyes,
Allowing them to feel beautifully heavy and relaxed your cheeks softening.
Your jaw releasing.
Allowing your jaw to relax completely now.
Letting go of any tension you've been holding there.
That feeling continues down through your neck,
Softening and releasing.
And into your shoulders.
Perhaps you notice your shoulders dropping just a little as that wave of comfort moves through them Letting go.
Releasing.
Allowing yourself to be fully supported.
Down through your upper arms.
Your elbows.
Your forearms.
Circling your wrists.
And all the way down through your hands to the very tips of your fingers.
And then that wave of comfort moves down through your chest.
Rising and falling gently with each breath.
And as your attention rests here for a moment,
I'd like to invite you to place one hand gently over your heart.
Just noticing the warmth of your hand resting there.
The gentle rise and fall of your breath.
Beneath your palm.
For these few moments,
Allow yourself to reconnect with yourself.
With who you are underneath all the doing and all the responsibilities of everyday life.
The part of you that already knows your value.
The part of you that has always been there steady and sure even when it hasn't felt that way Take a moment to connect with that feeling now.
And when you're ready allow your hand to rest comfortably once again.
That feeling of comfort continuing to flow down through your belly Softening as it goes.
Through your hips.
Your lower back.
Releasing any tension you've been carrying there down through your legs.
Circling your knees.
Your calves relaxing.
Pull the weight down through your ankles.
And your feet.
To the very tips of your toes.
And as your whole body settles now perhaps you notice a growing sense of ease spreading through you.
A feeling of being held.
A feeling of being supported.
A feeling of simply being yourself here in this moment with nothing to do and nowhere else to be.
And as you rest here in this comfortable heaviness in a moment I'm going to ask you to count down from 30 to 1 in your own mind and with every number you count you go deeper and deeper into relaxation Starting now.
That's it.
Twenty-nine.
Twenty-eight 27.
.
.
26.
.
.
Twenty-five and just continuing to count in your mind Allowing every number to take you deeper and deeper.
More relaxed.
More happiness.
Sinking deeper with every single count.
And by the time you reach one you are in the most peaceful,
Receptive place where every word lands softly and settles deeply And now as you continue to relax I'd like you to imagine yourself a little way into the future.
Perhaps a few weeks from now.
Perhaps a little longer.
As you imagine yourself there.
Simply notice how you seem.
Become curious about the expression on your face.
The way you carry yourself.
The ease in the way you move through your day.
There is a sense of groundedness about you.
As though you have simply allowed yourself to be who you are.
Notice the way you move through your day.
The way you respond to people around you.
The ease you bring into conversations.
The way you seem comfortable simply being yourself.
And perhaps the thing you notice most is the sense of self-trust you carry with you Acquired confidence.
A calm certainty.
Of feeling that you can trust yourself to handle whatever comes next.
And as you continue looking at this future version of yourself Perhaps you begin to recognize something familiar.
Because the qualities you see in her are already within you.
They are simply becoming easier to access.
More natural.
More familiar with every day that passes.
And now imagine yourself arriving at a meeting.
Perhaps you're walking into the room and taking your seat.
Perhaps you're joining from your desk.
Whatever feels right for you.
And as you settle into that space notice how comfortable you feel How grounded you feel.
How easy it feels to simply be there.
You feel present.
Relax.
Interested in what's being discussed.
And as the meeting begins,
Notice how easy it feels to simply listen.
To take things in to follow the conversation you are simply here present and engaged And as different ideas are shared you notice your own thoughts arriving naturally.
You allow yourself time to think.
You give yourself permission to take your time.
And when you have something to contribute,
You trust yourself.
You trust what you know.
You trust your experience and you trust your perspective.
And perhaps you notice yourself sharing an idea,
Offering a thought,
Asking a question or simply adding something to the conversation that feels useful and right.
Notice how natural it feels.
Notice how comfortable it feels to hear your own voice in that room.
Notice how easy it feels to take your time.
To find your words.
And to say what you want to say.
Just a feeling of being fully present.
Fully engaged and fully yourself.
And perhaps what feels most different is how comfortable it feels to simply be seen.
To take part.
To allow your voice to be part of the conversation.
Because your thoughts matter.
Your ideas matter.
Your perspective matters.
And it feels good to allow yourself to contribute.
And perhaps one of the nicest feelings of all is the way you feel when the meeting ends.
The quiet satisfaction of knowing you showed up.
The sense of ease that comes from having been fully present.
The gentle pride that comes from allowing yourself to take part.
Take a moment now to really connect with that feeling.
The feeling of being proud of yourself.
The feeling of having shown up as yourself.
Allow that feeling to spread through your body now,
Through your chest,
Your shoulders,
All the way to your fingertips.
Allow yourself to experience it fully.
Because every time you connect with this feeling,
You strengthen it.
Every time you allow yourself to contribute it becomes more familiar.
More natural.
More available to you in the moments when you need it most.
And now just allow yourself to rest here for a few moments.
Simply enjoying this feeling.
Knowing that everything you've experienced here today is continuing to settle comfortably and naturally into place your subconscious mind has heard everything and it knows exactly what to do with it And whenever you need it,
You can return to this feeling of ease and self-trust simply by taking a slow breath in and placing your hand on your heart.
You carry this with you now,
Wherever you go.
Allowing everything to settle.
Breathing gently,
Simply being here And in a few moments from now.
I'm going to count down from 5 to 1.
And when i reach the number one you'll open your eyes feeling refreshed recharged and ready to continue with your day bringing with you this sense of ease,
This sense of self-trust and this feeling of being comfortably yourself.
Five.
Beginning to return now,
Becoming aware of your breathing,
Your body and the room around you Fall.
Bringing a little more energy back into your body,
Wiggling your toes,
Moving your legs,
Feeling grounded and present.
3.
Wiggling your fingers,
Moving your arms,
Perhaps stretching if that feels good,
Allowing energy to flow comfortably through your body once again.
2.
Take a lovely deep breath in,
Feeling refreshed,
Feeling alert,
Eyes beginning to open.
One,
Eyes fully open,
Feeling refreshed and recharged and ready to continue with your day.
