Take a moment to settle in and get comfortable.
Close down the eyes if that feels good to you.
Soften your shoulders.
Just take a few big deep easy breaths.
Inhaling through the nose and maybe sighing out through the mouth.
And we'll begin with a relaxation breath.
So we'll exhale all the air out of our lungs.
And then inhale for a count of four,
Three,
Two,
One.
Pause and exhale for six,
Five,
Four,
Three,
Two,
One.
Pause,
Inhale,
Four,
Three,
Two,
One.
Pause,
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Continue with this.
Inhale for four,
Exhale for six.
Really taking your time on those long breaths out.
And imagining that every time you take that long exhale,
It's like a pressure release valve for your anxiety.
A little bit more gets released every time.
And doing two more full rounds of this breath before settling into your natural breath cycle and effortless rhythm.
Allow the breath just to move into the belly,
Smooth and effortless.
And in your mind's eye,
Imagine that you're laying in the sand on the beach.
Your body is supported by the sand beneath you.
The sun is shining down on your body,
Warming you.
Bathing your skin in that beautiful sunlight.
You can hear the gentle waves moving in and out and crashing on the shore.
There's a slight breeze that's moving across your skin,
But you can hear it rustling through the palm tree leaves.
You can smell that distinct scent of the ocean.
It's the perfect moment and you're so at peace.
And as you rest here in the sand,
You feel the sunshine pouring down onto your body.
And you allow that warmth,
The sun's rays,
To go right into your heart center.
Allowing the sunshine to warm your heart and melt away any feelings of worry or anxiety.
And with each passing moment,
The sunshine melts away more worry and anxiety from your heart.
And all you do is just rest,
Relax,
And feel your anxiety and worry melt away under the sparkling sunlight.
And you take a few final moments here.
As you tell yourself three times,
My heart releases anxiety and instead is filled with calm and peace.
And then take a big deep breath in through your nose and open mouth and exhale.
Sigh it out,
Letting go.
And blinking the eyes open.
And if you are joining me for the journaling option,
The journal prompt is write down six ways you can soothe yourself emotionally when you're experiencing moments of heaviness or anxious discomfort in the heart.
So I'll write that down in the show notes as well.
Thank you so much for joining me for this practice.
Have a beautiful day.
