Find a quiet place where you won't be disturbed.
Get into a comfortable position,
Either seated or laying down.
We are first going to focus on our breath.
Take care in your breath,
Drawing the air in slowly through the nose and exhaling through the mouth.
So I want you to start by exhaling and emptying your lungs of any air that is currently there.
And then take a deep,
Slow breath,
Breathing in all the possibilities that surround you.
Part your lips and sigh out the internal disturbance.
Take another deep breath in,
Breathing in all the beautiful energy.
Part your lips and sigh out anything negative or toxic.
And then take your last deep breath in,
Drawing in the here,
The now.
Part your lips and sigh out yesterday's concerns.
I am now going to lead you into a boxed breath,
Which is a counted breath.
I will be counting to five on the inhale and the exhale.
Just find your own rhythm,
Making sure that your breath is very slow and deliberate.
I want you to inhale and exhale with your mouth closed and really focus on where the air enters and exits your nostrils or on the rise and fall of your chest as you breathe in and out.
Let's begin.
Inhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Exhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Exhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Inhale two,
Three,
Four,
Five and hold.
Exhale two,
Three,
Four,
Five and hold.
And last inhale two,
Three,
Four,
Five and hold.
Exhale two,
Three,
Four,
Five and hold.
Now let your breath go back to its natural rhythm,
Bringing focus onto your feet.
I want you to imagine that roots from the ground are entering the soles of your feet,
Grounding you into Mother Earth.
As you bring focus to your feet,
Feel these roots stabilizing your internal energy.
Now in your mind's eye,
Imagine that with these roots comes a rich,
Red,
Earthy mud.
And as this mud touches your skin,
It creates a deep sensation of relaxation and comfort.
So feel this rich,
Red earth enveloping your feet,
Covering your ankles,
Going into your toes,
Reducing any tension held within.
Feel this red earth traveling up your shins and calves,
Into the knees,
Relaxing the muscles.
Now I want you to imagine that this earth is going up through your thighs,
Traveling right into your hips and buttocks,
Relaxing your glute muscles and settling your pelvic bones.
From your pelvis all the way down to your toes,
Your legs are heavy and relaxed.
I now want you to bring attention to the palms of your hands.
Imagine a beautiful stream of blue water is being poured into and over your hands.
And as this water touches your skin,
It brings a deep sensation of relaxation and ease.
Feel the water pooling into your palms,
Going into each finger and bringing complete relaxation.
This relaxation continues as the water travels over your wrists and up through your forearms.
Feel this blue water go deep into your elbows,
Releasing any tension there.
Now watch as this water travels up the biceps,
Settling right into the shoulder joints,
Relaxing the muscles.
From your shoulders all the way down to your fingertips,
Your arms are very heavy and relaxed.
Bringing your attention back to your hips,
I want you to imagine a comfy green fleece blanket is being placed onto your hips and with this blanket comes a deep sensation of relaxation and calm.
Feel your buttock muscles relax a little bit deeper,
Releasing any tension held in the lower back.
Now imagine this blanket is being drawn up just under the navel,
Releasing,
Relaxing any discomfort in your lower abdomen.
Now feel this green blanket being pulled up past the belly button,
Resting just underneath the ribcage,
Releasing tension in your stomach,
Your mid-back,
Your diaphragm,
Allowing you to breathe deeper,
Breathe easier.
Now feel the blanket being drawn up over your chest,
Releasing any tension in your chest,
Your breast muscles,
Your shoulder blades,
Allowing your heart to be completely open.
And lastly,
Pull this blanket so that it settles just below your chin,
Feeling the relaxation going into your neck,
Your throat,
Your shoulders.
From your chin all the way down to your feet,
Your body is feeling very heavy,
Very relaxed.
As you feel the stress leave the body through the heels,
Make note that there's no tension in the jaw,
Allow the tongue to lie loose in the mouth,
There's no tension in the cheeks or the forehead,
Now let the eyes rest deeper into the sockets.
There's nothing to do,
There's nowhere to be,
But right here,
Right now.
Allow yourself to rest in this space for a few moments.
Breathing evenly,
I want you to draw your attention towards the very top of your head.
Imagine that through the crown of your head,
A beautiful,
Relaxing light enters your body.
The light might be gold,
White,
Purple or orange,
Or any colour that feels relaxing and supportive for you.
Imagine that this light slowly moves through your body,
Bringing a sense of relaxation to every part of you that it passes.
Relaxing your forehead,
Your jaw and cheeks,
Relaxing the shoulders,
Your arms and hands,
Your lungs,
Your entire back and your belly.
Allow it to relax the pelvic floor and into your hips,
Down to your thighs,
Your calves,
Your shins and your feet.
Imagine that your entire body is bathed in this beautiful,
Soothing light.
Feel its glow emanating through every cell of your body.
On your next exhalation,
Gently release the image of light and reconnect with the steady flow of your breath.
You can call upon this light for body relaxation any time that you need it.
Now call to mind a place in nature that brings you a sense of peace and comfort.
It can be a place that is real or imagined.
It's somewhere that feels safe,
Comfortable and grounding.
Take your time to let it expand in your mind.
And as you arrive in this place,
Notice all the soothing aspects of it.
Maybe there is a body of water,
Plant life or even a grounding rock.
Welcome anything that relaxes you.
Notice what the sky looks like as well.
Notice what the air feels like.
Now notice what sounds are here,
What smells are here.
Rest into all the soothing aspects of this place.
And as you observe this peaceful,
Comfortable landscape,
Imagine that its soothing qualities are permeating your physical body and your mind.
As you breathe the air of this place,
You become more grounded.
You become calmer.
You become more comfortable in this moment.
Take three or four slow and steady breaths as you continue to visualize this place.
With each inhalation,
Feel your body and mind filling with more of these qualities.
Calmness,
Ease,
Comfort.
And with each exhalation,
Visualize that you're releasing stress through the breath.
You do not need to push the stress to leave.
Just gently,
Gradually release in your own time.
Now observe yourself resting in this landscape as you embody a growing sense of calm and ease.
Really notice what this calm and ease feels like in your body.
Continue to observe the things in this landscape that bring comfort to you.
Notice the earth beneath you,
Feeling that you're grounded and supported by it.
Now if you'd like to take a moment to thank this place for holding you,
You can do so now.
Now take a long,
Deep breath in.
And as you exhale,
Release the imagery of this landscape,
Bringing your attention to the surface that is supporting you here and now.
And as you transition back into the rest of your day,
Allow the following words to bring you support.
And if you wish,
You can silently repeat them.
I am calm,
Centered,
And grounded.
I release stress that does not serve me.
I find peace within me.
Now as you move into the rest of your day,
Take one more slow,
Clearing breath.
Connecting with the surface beneath you,
Slowly bring small movements to your fingers and toes.
Bigger movements to your wrists and ankles.
Stretch any areas that feel like they need a good stretch.
Taking it slow.
Whenever you're ready,
You can open your eyes.
