Find a comfortable position with your body.
Let your eyes rest,
Either gently closing them or looking down at one point.
Let your head rest heavy and feel your body softening and letting go of any tight muscles.
Notice your shoulders relaxing away from your ears,
Hips heavy,
Legs relax.
You might like to get as comfortable as possible,
Letting your body sink into your chair,
Bed,
Or anywhere else that you are resting.
Watch your breath move in and watch your breath move out.
Like a slow and gentle ocean wave moving in and moving out.
Imagine breathing in the color blue and exhaling the color yellow.
Inhale blue and exhale yellow.
Now let's inhale the feeling of love and exhale the feeling of safety.
Inhaling love and exhaling safety.
Perhaps saying to yourself,
I am here and I am safe.
Before we begin our mind adventure,
Please know that you cannot do this practice wrong.
There is no right or wrong way.
There's just your way.
Let's create a safe place to imagine.
This is called your inner resource and it's a place you can come back to if you'd like to remain here for the rest of the mind adventure.
You could also imagine this place anytime you need a moment of peace and calm.
Imagine a place that helps you feel safe and comfortable.
This could be a place that you make up in your mind,
Your own creation,
Or a place you have been to where you feel a sense of peace and calm.
Get curious what it smells like in this place.
What do you see?
Is anyone else with you to help you feel comfortable or are you by yourself?
Put anything in your special place that helps you feel peaceful,
Kind,
And relaxed.
Now,
Let's think of a word in our mind that allows us to be the best version of ourselves.
Perhaps it's love,
Peace,
Kindness,
Or patience.
Any word that comes to mind that you might like to bring into your life.
Keep this word in your mind for three,
Two,
And one.
Let this word light up your heart,
Shining a bright light from your heart outwards.
Breathe this word in.
Breathe this word out.
Now,
Let's bring our attention to our mouth,
Teeth,
Tongue,
Ears,
Nose,
Eyes,
Throat,
Head,
Neck,
Shoulders,
Arms,
Hands,
Fingers,
Stomach,
Back,
Legs,
Feet,
Toes,
Whole entire body.
Notice your whole entire body from the top of your head to the tips of your toes.
Notice your body breathing.
Feel the flow of the natural rise and fall of your breath,
A gentle in and out,
Giving yourself time to take good care of yourself.
Imagine a sun shining brightly,
An ocean wave,
Moon,
Sky,
Birds flying,
Butterflies fluttering,
Cat,
Dog,
Fish,
Mountain,
River,
Rain,
Snow,
Tree,
Grass,
Flowers,
Plants.
Let's imagine an animal that brings us joy.
Keep this animal in your mind for five,
Four,
Three,
Two,
And one.
Remember,
You can return to your inner resource whenever you would like.
It's there for you always.
Let's explore some opposites together.
Up,
Down,
Happy,
Sad,
Left,
Right,
Morning time,
Night time,
A big green tree,
The desert,
Peace and quiet,
Loud and noisy,
Hungry,
Full,
Darkness,
Light.
Notice if your body feels warm or cool.
Where in your body do you feel a sense of warmth?
Where in your body do you feel a sense of cool?
Now let's think of a really good moment in your life.
Where do you feel this in your body?
Remember a time when you felt really bored or restless.
Where do you feel this in your body?
Let's bring our attention to something in our life that we are grateful for.
Perhaps it's our sense of sight,
Hearing,
Taste,
Touch,
Or smell,
Our family,
Or our legs or arms,
Anything that comes to mind.
Think what you are grateful for in your mind for three,
Two,
And one.
Inhale,
Exhale,
Bringing a sense of gratitude into our heart and letting it shine out.
Now let's imagine watching a cute duck out in the water.
The duck is curled into itself,
Asleep,
Bobbing peacefully in the lapping of the water.
Imagine how it feels to be floating along,
Peacefully,
Relaxed,
Safe,
And sound.
Let a peaceful feeling move through you,
Feeling supported and free,
Like a sleeping duck bobbing in the water.
Let's come back to the word we kept in our mind that allows us to be the best version of ourselves.
Repeat this word that you picked in the beginning of our time together.
Say it to yourself three times.
How does this word feel to you right now in this present moment?
Notice the air on your skin and the texture of your clothes as it meets your skin.
Bring your attention to the sounds in the space you are in.
Notice your breath moving in and moving out.
Start to rub your hands together to create a little heat in the hands.
And then place the palms on your hands over your eyes.
Take a big breath in and let it go.
You can stay here in a relaxed position and continue to rest or start to wiggle your fingers and toes and make any small movements that feel comfortable for you.
When you feel ready,
Start to gently blink your eyes open and come back to this moment with a new sense of peace and calm.
