Sit or lie down in a way that feels safe and easy for your body.
Take a slow deep breath in through your nose and gently breathe out through your mouth as your eyes close all the way down.
Continue to breathe deeply in this way at your own pace and notice with every breath out your body softens just a little bit more and your mind begins to slow down.
You don't have anything you need to do.
You don't have anything you need to solve.
This time is just for resting,
For coming back to yourself.
In your imagination picture a small box appearing in front of you.
It can look any way you want.
It might be made of wood or metal or glass.
It might be plain or colorful or even glowing.
This box is a safe place to put your worries for now.
Not forever,
Just for later.
If there's anything on your mind,
Anything you keep thinking about,
If there's anything that feels too big right now,
Imagine placing it gently in your box.
One thought at a time,
One feeling at a time.
You don't have to solve it.
You don't have to understand it.
Just place it in your box.
When you're ready,
Close the lid and say to yourself,
I don't need to think about anything right now.
Notice the box still stays right there,
Safe.
Nothing is lost.
It's simply set aside so your mind can rest.
Notice how good it feels.
How good it feels when your only job is to relax.
Take a deep breath in and let it out slowly.
Now imagine a soft wave of relaxation traveling through the cosmos.
It floats past stars,
Across mountains.
It breezes through the clouds.
It travels and travels until it stops right above your head.
Now see or feel this calming energy drop in through the top of your head like warm water gently flowing down.
As the wave moves into your body and your body relaxes without effort,
Your forehead softens,
Your eyes relax,
Your jaw unclenches and your tongue rests.
The wave moves down into your neck,
Your shoulders,
And in response they drop a little bit lower.
Your arms feel heavy and relaxed.
Your hands rest easily and your fingers soften.
The wave moves into your chest and your breathing becomes slow and easy.
Your heart beats calm and steady.
Your stomach softens,
Your belly rises and falls gently with each breath.
Now the calm moves to your hips and they sink comfortably into the surface of your body.
The wave continues into your legs,
Your thighs,
Knees,
Your calves.
Your legs feel loose and relaxed.
Now the calm wave reaches your feet.
If it feels right you can curl your toes down and hold it for a few seconds.
And as you let go feel your ankles soften,
Your heels relax and your toes loosen.
Your whole body is comfortably calm from the top of your head to the tips of your toes.
Just resting,
Just breathing.
With every breath out your body sinks deeper,
Supported,
Safe and held.
Your mind becomes quiet,
Your body feels still.
And in this calm place it's easy to feel peaceful,
Easy to feel steady and easy to feel okay.
Now visualize yourself in a peaceful place,
Somewhere safe and comfortable.
It can be outside or inside,
Real or imaginary.
Notice what you see there,
The sounds maybe of wind or water or just quiet.
Notice the air on your skin and how your body feels in this place.
Nothing rushing you,
Nothing bothering you,
Just calm.
Quiet,
Peace.
As you rest here your mind can begin to accept new thoughts,
Simple thoughts and helpful thoughts.
You don't have to try to believe them,
Just listen and let your mind take in whatever feels right.
I am safe right now,
My body knows how to relax,
My mind can slow down,
It's okay to rest.
I can feel my feelings without getting lost in them.
Peace is always possible for me,
Calm lives inside me,
Each time I relax like this it becomes easier.
Each time I let go my mind feels clearer,
Each time I breathe slowly my body feels safer.
That's right,
In just a moment I will count from one to five.
At five you will open your eyes feeling calm,
Clear and relaxed,
Still peaceful but awake and ready for the rest of your day.
One,
Becoming aware of your body again.
Two,
Taking a deep breath.
Three,
Gently moving your fingers and your toes.
Four,
Feeling calm and steady.
And five,
Eyes open when you're ready,
Feeling relaxed,
Feeling peaceful and feeling grounded.
