So just close your eyes gently when you're ready.
And just take a really deep,
Slow breath in through your nose.
And then out through your mouth and make it as long and slow and exhale as you can.
And in again through your nose,
Nice and deep into your belly.
And then out through the mouth,
Long and slow.
One more like that.
Then out.
Now let your body gently fall into its regular rhythm.
Just breathe in through your nose and out through your nose as gently and easily as you can.
Don't force it.
Just notice the sensation of the air moving in and out of your lungs.
Notice the feeling of the rising and falling of your chest,
Your belly moving in and out with the breathing.
And then start to bring your awareness to your whole body.
Notice how it feels for the soles of your feet to be touching the ground.
Notice if you've got any tension in your legs,
In your knees,
In your thighs.
And anywhere you notice that tension,
Just gently release it,
Gently let all of your legs soften.
Let your hips and your buttocks just soften gently into the chair and just notice how supported you feel.
That's holding you.
That's helping you stay where you are and feel really supported.
And as you just gently keep breathing in through your nose and out through your nose,
Just bring your attention to your back.
And although you're sitting nice and tall and straight,
Just bring some softness to that so there's no tension there.
Let your shoulder blades glide gently down your back as you release any tension in your shoulders and around the base of your neck.
Let your arms just rest loose and heavy against your lap or your legs or the lounge,
Wherever they are.
Keep breathing gently in and out through your nose,
Taking your time and know that no matter what happens in the world right now in this moment,
You are safe and you are supported.
Feel that your face soften to your eyebrows and the little muscles around your eyes just totally relax.
You feel like your scalp is tense.
Just bring your awareness to that and let that gently soften as well so that everything is loose.
As you're sitting here feeling nice and relaxed,
Just imagine that you're sitting before a lake and as you first see that picture of the lake in your mind's eye,
There might be some ripples or some waves on the lake,
Maybe from the weather,
Maybe from the winds,
Maybe from something drifting past like a boat or a jet ski or whatever.
But I want you just to bring your awareness to those ripples and just notice that as you just gently breathe in through your nose and out through your nose,
Those ripples begin to get smaller and the surface of the lake begins to calm down.
If you have any sensations in your body that show up or any thoughts that pop into your head about anything that might be happening later today or things that happened in the past,
Imagine that they're just like those ripples,
Those sensations,
Those thoughts.
They just ripple along for a while and then they drift off into nothingness.
You can let them go.
As you keep breathing gently,
Just notice how the ripples on that lake have almost dissipated into nothing and you've got this beautiful,
Calm mirror image lake in front of you now.
Notice how peaceful this feels.
Notice how calm this feels.
If there's anything bubbling up,
Any emotion,
Any new thoughts,
Just accept it with love.
If you need to feel anything,
Feel it and then let it drift away like it's just more ripples rippling off into the distance and dissipating back to stillness.
Notice how relaxed your body feels.
If there was any tightness in your chest or any fuzziness in your mind or any thoughts zipping around,
Just notice how this little practice has helped settle that down,
How much more calm and peaceful this feels and just know that this is always available for you.
Anytime you need to find this peace,
You can simply close your eyes,
Take some deep breaths to calm yourself down and then just spend time sitting by this lake and visualising all those ripples just turning into stillness.
And throughout all of this,
Just know that you're supported.
You can feel that support from your buttocks and your feet and the rest of your legs and your body being supported by the chair you're on.
That chair is supported by the floor of the building you're in and that's being supported by the ground that it's on and that support is coming all the way through the core of the earth to help you feel supported and safe.
And just know that anything you're experiencing is fine.
Anything that's happening in life is happening to help you grow and to help you become the next best version of yourself and that this beautiful peaceful space is always available anytime you need to access it.
It's already within you.
I've just helped show you the way that you can come back here whenever you need to,
To feel more of this peace and more of this calm.
So now with this beautiful feeling of supportedness and calm,
Peacefulness,
Take a huge deep breath in and let it fill up every part of your body.
And as you fill up with that,
Imagine this peacefulness transferring into every cell in your body,
Every thought in your mind and every action you take for the rest of today.
That this peace is going to stay with you no matter what happens outside this zone,
Outside in the world,
No matter what is said to you or what else other circumstances arise.
Just know that you can feel completely at peace in your actions,
In your thoughts,
In your body,
And you can carry this peacefulness with you into any challenges that might present themselves and handle it with ease.
So one more deep breath to soak all of that into your body.
Just at last release any lingering tension and then slowly come back to your body,
Come back to the room and when you're ready,
Just gently open your eyes and come back.
