Find a comfortable position,
Either sitting or lying down.
Allow your hands to rest softly.
And if it feels comfortable,
Gently close your eyes.
Begin by taking a slow,
Deep breath in through your nose.
And gently breathe out through your mouth.
Again,
Breathing in deeply.
And breathing out slowly.
One more time.
Breathing and calm.
And breathing out any tension you may be carrying.
Now let your breathing settle into its own natural rhythm.
There's nowhere you need to be right now and nothing you need to do.
For these next few moments.
Simply allow yourself to pause.
Bring your attention to your breath.
Notice the gentle rise and fall of your chest.
The movement of air entering your body and leaving again.
You do not need to change your breathing.
Simply observe it.
Just as it is.
As you breathe in.
Quietly think I am here.
And as you breathe out.
I am present.
Breathing in.
I am here.
Breathing out.
I am present.
If thoughts arise as they naturally will.
Simply notice them.
Imagine each thought as a leaf floating down a gentle stream.
Watch it pass by without needing to hold on to it or push it away.
Then softly guide your attention back to your breathing.
Now bring awareness to your body.
Relax your muscles around your eyes.
Soften your jaw.
Release any tension in your neck.
Allow your shoulders to melt downward.
Let your arms feel heavy and relaxed.
Notice your hands.
Your legs.
And your feet.
Allow your whole body to feel supported by the surface beneath you.
Take a moment to appreciate this feeling of support.
You do not have to carry everything right now.
For the next few breaths.
Imagine breathing in peace.
And breathing out anything that no longer serves you.
Breathing in peace.
Breathing out stress.
Breathing in calm.
Breathing out worry.
Breathing in confidence.
Breathing out self-doubt.
Imagine now a warm gentle light surrounding you.
This light represents calm.
Kindness.
And strength.
With each breath,
This light grows a little brighter.
It fills your mind with clarity.
It fills your heart with compassion.
It fills your body with a sense of ease.
Rest here for a few moments.
Breathing naturally.
And enjoying this feeling of calm.
Now take a moment to notice how you feel.
Perhaps a little camo.
A little more grounded.
A little more connected to the present moment.
Remember that the sense of calm is always available to you.
You can return to it whenever you pause.
Breathe.
And gently bring your attention back to yourself.
Take a deeper breath in.
And slowly breathe out.
Bringing your attention to your fingers and your toes.
Begin bringing your awareness back to the room around you.
When you're ready.
Gently open your eyes.
Take this calm,
Steady energy with you.
Into the rest of your day.
