Welcome.
Thank you for being here.
Go ahead and sit comfortably.
Settle into a position which works best for you.
Once you are settled,
Go ahead and scan your body from head to toe.
Notice where you feel tension or achiness or any other sensation.
As you breathe in and then release your breath,
Allow that tension to ease and release as well.
Take a moment to notice any sounds in your environment,
Far away sounds.
You don't have to name them,
Just notice them and release the attention.
Now allow your attention to move gently to your immediate environment and notice any sounds close to you.
And as you release that,
Move your attention to the rise and fall of your chest and abdomen as you focus on the sound of your breathing.
Notice the rhythm that is naturally occurring without any effort on your part.
There is no fixing or adjustment needed here.
Just breathe.
If it is comfortable for you,
Allow your eyes to close.
Resting more deeply now.
This time is sacred.
You chose this act of quiet meditation.
Time spent being still matters.
Allow this time to be a gift you give yourself,
To pour into yourself,
Into your mind and body,
Allowing for restoration of all you have given out to the world.
Arriving here in this place is a reminder that you are worthy and deserving of this time of care,
Love and compassion for yourself.
It is your birthright to feel these things.
Take time to notice how it feels in this moment.
Can you feel a sense of stillness and peace?
Allow yourself to fall deeper into the stillness by releasing any thoughts that bubble up.
You may notice them and then release them as if sending them away with a gentle puff of air,
Watching as they dissolve into nothingness.
When you take time to be still and quiet,
Allowing your thoughts to dissolve,
Imagine you are visiting a cool reservoir on a hot summer's day.
As you slip through the surface,
The relief is immediate.
The gentle ripple of your breaking through the surface sends a calming vibration out all around you.
Imagine that you are floating effortlessly.
There is no need to kick or move your arms.
The water fully supports you.
You are weightless.
As you rest in this moment,
Know that you are safe and secure.
I will watch the time.
There is no need for you to do anything.
Just rest.
Welcome back.
As you begin to surface,
Imagine a startling blue sky above you.
Take it in.
Notice a grassy shore.
The color is a deep and beautiful green,
Lush,
Welcoming you back.
Imagine now that you are swimming to the shore.
Notice the sound of your breathing.
Notice your body.
Sense your hands and your feet.
You notice your heart beating.
Notice too if you feel a sense of peace and stillness within you.
Arriving at the shore,
You begin to return to the environment around you.
You can flutter your eyes open and begin to move your body gently.
The peace you experienced is part of you.
This part of you is always available.
The reservoir which served to cool and calm you today will be here later.
It will be here tomorrow and the day after that.
Remember this tool.
Return to it.
Access the peace that resides inside of you and let it relieve you and restore your center,
Your sense of calm and peace.
As you move on to the rest of your day or perhaps to your rest at night,
Notice your breath and let it carry you on the ripple of calm that is your reservoir of peace.
Namaste.
