We'll begin by finding a comfortable position for your body.
This could be seated,
Lying down or any other position that feels nourishing and supportive for your body.
And then once you've settled in,
Just take a moment to be present right here,
Right now,
In this very moment.
Be present with whatever you're feeling right now.
Be present with whatever thoughts are going through your mind right now.
And just notice how you're doing right now.
And then together,
Let's take a big,
Deep breath in through the nose and a long,
Slow breath out through your mouth.
Just beginning to alleviate some of that tension.
And do this two more times.
Big,
Deep breath in,
Bringing in that nourishing breath,
Exhaling,
Taking your time,
Releasing some tension from anywhere that you need it.
Doing this one more time and knowing that all is well.
With each passing moment,
Know that a little bit more tension will be eased.
It's almost like an ice cube that's put out in the sun,
Slowly warming up.
One moment at a time,
A little bit of that ice will become liquid and fluid and warm up as time goes on.
And now bring your awareness to your belly.
Feel the natural rise and fall of the belly as you breathe in and as you breathe out.
Inhaling,
The belly rises and exhaling,
The belly falls.
Inhaling,
The belly rises and exhaling,
The belly falls.
And now bring your awareness to the crown of your head.
Inhaling and exhaling.
Becoming aware of the crown of the head,
Softening these muscles.
And releasing down through the right side of the face,
The temples,
The cheek,
The jaw,
The right side of the neck,
Softening through the right shoulder and shoulder blade.
Right upper arm releases,
Elbow softens,
Forearm relaxes,
Wrist unwinds,
Right hand and fingers become soft,
Just naturally curl in without tension.
Softening now through the right armpit,
The right side of the body,
The chest,
The ribs,
The waist,
And the right hip.
Letting go of all tension in the upper right leg,
The front of the right knee and the back of the right knee,
The right shin and calf,
Ankle,
Foot,
And the right side toes,
All softening.
And now softening the left side toes,
Releasing up into the left foot,
Ankle,
Relaxing the left shin and calf,
The front and back of the left knee,
Allowing the left upper leg to be soft and heavy.
Left hip releases,
The left side of the body,
The left side of the rib cage and the chest,
The left armpit,
Shoulder and shoulder blade.
And now softening through the left upper arm,
Elbow,
Forearm,
And left wrist.
The left hand and fingers become relaxed and at ease.
And now softening the left side of the neck and throat,
Releasing tension here and up to the left jaw,
Cheek,
Temple,
And returning your awareness back to the crown of the head.
And now softening through the crown of the head,
Slowly all the way down to the tips of your toes.
You scan through your body,
Releasing any tension from areas that may still be squeezing or clenching or holding on to tension.
And now softening through the left side of the body,
Releasing tension as you go,
Until your whole body is at ease.
And now in your mind's eye,
Imagine you're in a quiet mountain morning.
The world is still.
There's just a bit of soft light beginning to peek over the mountain peaks in the distance,
And it creates a beautiful gentle golden glow on the earth around you.
The air is cool,
Crisp,
And clean.
It's so fresh and you breathe it in,
Feeling it settle gently through your chest,
Your ribs,
Your belly.
That fresh morning air just feels so good on your body.
The ground beneath you is solid,
Comforting,
And grounding.
And now you begin to walk down a narrow path with slow,
Steady,
Intentional steps.
On either side of this path,
There's tall grasses that sway softly in the breeze.
You can see in between the grass a few small wildflowers.
Peeking their way through.
As you walk,
You can feel that there's a certain hush in the air.
It's not silence exactly,
But this special morning quiet that feels sacred and special.
You hear some birds calling off in the distance.
You can hear the rhythmic sound of a stream weaving its way through the valley as you walk.
And you just stop for a moment,
Pausing to take it all in.
The gentle curve of the green hills.
The stillness and strength of the mountains in the distance.
The ease and comfort of just being.
You walk a little bit further and you find a smooth,
Flat rock along the path.
Big enough for you to sit on.
So you do sit down on it.
It's been warmed by the sun.
And you sit down,
Solid earth under your feet,
This warm,
Flat rock,
Perfect little seat.
And this quiet valley,
This special space.
You just tip your head up to the sky,
Letting the sun shine on your face.
And with each breath,
You feel the spaciousness around you and within you.
And there's a softening,
A quiet existence within.
Just a little peaceful pause.
There's nothing to do here.
No one to impress.
Just a deep,
Calm presence settling in behind your breath.
You allow your thoughts to come and go,
Like clouds drifting past in the sky.
You just allow yourself to be in a space of peace and stillness.
For no other reason other than it just feels good.
Now you take one more big,
Deep breath in.
A full,
Steady breath out.
Just gently beginning to bring awareness back to your body.
Wiggling fingers and toes.
When you're ready,
Opening your eyes,
Knowing that you can carry this sense of calm with you,
Almost like a little stone in your pocket.
You can take it out whenever you need.
Thank you so much for joining me today.
