Close your eyes and begin by taking a big,
Deep breath in,
Drawing your focus inward.
And as you exhale,
Release the air slowly,
Letting go of any of those thoughts floating around in your mind.
Now bring yourself to a nice,
Comfortable,
Easy rhythm of breathing,
And settle into your favorite sleeping position.
Feel the weight of your body sinking into the mattress,
And the soft touch of the sheets around you.
Shift your attention to your breathing.
Notice the gentle rise and fall of your chest,
The soothing flow of air in and out of your nose,
The miracle of your breath nourishing your body with every inhale.
Feel the coolness of the air as it enters your nose,
And the warmth as it leaves your body.
Breathe,
And sink deeper into the comfort of your bed.
Allow your jaw to soften.
Feel the muscles in your face releasing their grip.
Let your shoulders drop as they fall away from your ears.
Relax your arms,
Letting them become heavy and limp by your side.
Allow your legs to settle,
Feeling the tension melt away.
Notice the tightness in your chest and belly,
And simply breathe,
With your body relaxed and your mind beginning to calm.
Think about the tensions of the day.
Maybe there was a moment that didn't go as planned,
A conversation that left you feeling unsettled,
Or a task that remains unfinished and still lingers in your thoughts.
Perhaps it's a mix of many small things that have built up over the day,
Each one adding a little weight to your shoulders.
Just allow yourself to acknowledge them,
One by one,
Giving each thought a simple moment of recognition.
If you feel tension building as you notice these thoughts,
Let it all go with your breath.
Feel the tension dissipate with each exhale,
And see these thoughts as clouds drifting away from you,
Soft and light,
Floating in the sky of your mind.
Now imagine these tensions dissolving into mist,
And eventually this mist begins to gather and take shape,
Transforming into a delicate butterfly.
Watch as her wings gently flutter.
Notice the intricate patterns and colors on her wings.
See her perched on your outstretched hand,
This beautiful butterfly,
The symbol of the day's stresses.
Look at her with kindness and understanding,
And recognize the role she played today.
Acknowledge the lessons and experiences she represents,
But now it's time to part ways.
Thank you,
You whisper,
But your job is done.
As she readies her wings,
Feel the soft,
Delicate brush of her wings against your skin.
She lifts off and flies away.
Feel the sense of release,
The lightness spreading through you,
The day's tensions flowing out of your body like a gentle stream.
Let the butterfly fly away,
And let go of the day's tensions.
Now scan yourself for any remaining pockets of stress or worry.
Move your awareness from your head all the way down to your toes.
Notice any area where tension might still be hiding,
And if you find any,
Picture them all again as butterflies,
Gently lifting away,
Taking your anxieties with them,
And feeling their wings fluttering softly as they rise and depart,
Immediately feeling lighter and more calm.
There is nothing left to worry about,
Nothing left to hold on to,
All of the days,
Stresses and tensions have gone,
Have floated away like butterflies in the breeze.
In this moment,
You are safe.
You are cherished.
You are at peace.
Namaste.
Beautiful.
