Welcome,
I'm glad you're here.
Let's take some time to calm your body and ease anxious feelings.
Begin by finding a comfortable position.
You can sit or lie down.
Whatever allows your body to feel supported right now.
When you're ready,
Gently allow your eyes to close.
Take a slow,
Natural breath in through your nose.
And a soft,
Easy exhale through your mouth.
Again,
Inhale slowly.
And exhale,
Letting your body begin to settle.
There is nothing you need to fix in this moment.
Nothing you need to solve.
Just notice this space in this breath.
Bring your awareness to the points of contact between your body and the surface beneath you.
Now,
Notice where you are being supported.
If you're on your chair,
On your bed,
Or even the floor.
Allow yourself to soften into that support.
Just a little more with each exhale.
Notice the surface beneath you,
Gently holding you.
Taking on some of the effort of holding your body.
Now begin to notice your breath.
No need to change anything.
We are just observing.
Notice your breath in.
If your mind is busy,
That's okay.
If there's worry or tension,
A sense of overwhelm,
It's all okay.
We're not pushing anything away.
We're simply making space.
With your next inhale,
Imagine you're breathing in a soft,
Calming light.
There's no need to force the image.
Even just feeling that sense of calm is enough.
You're breathing the light in.
And as you exhale,
Imagine releasing a little bit of that weight you've been carrying.
Let's inhale calm,
And exhale tension.
Let's gently bring our awareness to your head and face.
Notice your forehead.
If there is any tightness there,
Allow it to soften.
Let your eyebrows relax.
Let your eyelids feel heavy.
Relax your jaw.
Unclench your teeth if you're holding tension.
Let your tongue rest softly in your mouth.
There's nothing you need to hold in your face right now.
Let it soften,
Release,
Let go.
Bring awareness to your neck and shoulders.
Often we carry stress here,
And we may not even realize it.
Take an inhale,
And on the exhale,
Allow your shoulders to gently drop,
Even just the smallest amount.
Don't force it,
Just softly release.
Now notice your chest and heart space.
Notice the natural rise and fall of your breath here.
If you're feeling anxiety,
It may show up as a tightness or pressure.
It's okay,
Just notice it,
And breathe gently into it.
You are safe in this moment,
Right here,
Right now.
There is nothing you need to do.
Let's just breathe.
Let's just be.
With each inhale,
Allow your breath to create a little more space inside your chest.
Feel it softening and opening.
Let it give you space to exist without pressure.
With each exhale,
Allow that space to open and expand just a little bit more.
Now bring awareness to your stomach and abdomen.
Notice any tightness or heaviness.
You don't need to change anything,
Just noticing is enough.
And as you breathe out,
Allow your belly to soften.
There's no need to brace.
Just let go.
Now let's notice our back,
Our hips,
Our legs,
All the way down to our feet.
Feel the weight of your body being supported.
Notice gravity holding you down.
There is nothing you need to hold up right now.
Allow your body to rest.
Take a slow breath in,
And a long,
Soft breath out.
You can imagine,
With each inhale,
The calm filling you.
And with each exhale,
That wave of calm is slowly moving through your body.
From your head,
Down your chest,
Through your stomach,
Your legs,
And out your feet.
You can picture it as water,
Gently flowing over you,
Relaxing everything it touches.
Take these few moments here with nothing you need to do.
There's no effort.
Just rest in your breath.
If the thoughts come in,
That's okay.
There's no judgment.
Just notice them,
And let them float on by like a cloud through the sky.
Just simply notice,
And return to your breath.
Breathing in,
And out.
And out.
You may quietly say to yourself,
I am safe in this moment.
There's nothing I need to carry right now.
I can soften.
Take a deeper breath in now.
And slowly exhale.
Let your body feel heavier.
Feel more supported,
And at ease.
Let's slowly bring our awareness back to the space around you.
Notice the surface beneath you again.
The air on your skin.
The room you are in.
Know that you can carry this sense of calm with you,
Even just a little bit,
Into whatever comes next.
When you are ready,
Gently begin to move your fingers and toes.
Maybe roll your shoulders,
Or stretch in a way that feels good for you.
If your eyes are still closed,
You can slowly open them.
Try and bring this softer awareness back into your day.
You do not need to fix anything in this moment.
Just allow the pause,
The breath,
And return to yourself.
And that is enough.
