Welcome Take a slow deep breath in and let it go with a long exhale Take another deep breath in Feel your body settling Your shoulders softening Your jaw relaxing You are safe here You don't have to fix anything Right now it's enough just to be Let your awareness slowly scan through your body Start with the crown of your head and move gently downward Notice your forehead Smooth it out Let your eyes rest As you move your attention down through your chest and belly Notice how your breath feels Rising and falling Soft and natural Your body knows how to breathe You don't need to control it Just let it breathe for you With each exhale imagine releasing any weight you've been carrying The thoughts,
The to-do lists,
The expectations Let them dissolve like sand slipping through your fingers Now bring your focus to the base of your spine Imagine soft roots extending downward from your body Reaching into the deep earth beneath you These roots are strong,
Ancient,
Steady With every inhale imagine the earth sending you calm energy A grounding force that fills your body with safety and peace With every exhale release what doesn't disturb you Feel your feet,
The soles connecting with the ground And imagine the same energy traveling upward through your legs Your hips,
Your spine,
Your chest All the way to the crown of your head You are connected,
Supported,
Held Now imagine a soft warm light glowing in the center of your chest With every breath it expands,
Filling your whole body with gentle warmth This light is your essence,
It's who you are beneath all the noise,
Beneath all the stories Steady,
Calm and deeply peaceful If any thoughts appear,
That's ok,
Just notice them and let them drift away like clouds in a gentle sky You are the sky,
Vast,
Calm,
Unshaken Now silently repeat to yourself I am grounded I am present I am safe to be myself Feel how your body responds to these words Notice the quiet strength that's always been within you Take a few more deep breaths,
Each one a reminder that you can return to this peace anytime you need it Stay here for a few moments,
Resting in this stillness,
Rooted,
Supported,
Calm Begin to gently move your fingers and toes Notice the surface beneath you Bring a soft smile to your face And to carry this sense of peace with you into the rest of your day You have come home to yourself
