So making yourself comfortable,
Making sure that your spine is straight.
Just think of holding your body lightly,
Making contact with the floor through your feet or your back and allowing the floor or chair to support you.
To fully take your weight,
Allowing yourself to sink into whatever is holding you.
Just let go.
So taking time now to settle your breathing,
Just allowing it to be a little bit deeper,
A little bit slower.
That's right,
Just allowing the breath to come in and out as you breathe,
Just a little bit slower.
And settling your body so that you're more relaxed,
A little more comfortable.
That's right,
There's nothing for you to do,
Just to be.
And if you haven't already done so,
Now is a good time to gently close your eyes and do a slow,
Steady scan of your body.
Notice if you're holding tension anywhere and if you are,
Just soften into that area,
Letting go of the tension,
Knowing that you can have ease in your body and your breathing.
And just enjoying that feeling of peace and calm and tranquility,
Breathing softly and deeply.
And now I'd like you to take yourself to somewhere where you felt calm,
Maybe somewhere from your memory or it could be somewhere from your imagination.
You decide,
But make it a place where you feel calm and relaxed and so peaceful.
Just notice what you can see,
Take a look around you,
Start to notice what's around you,
Take a look at the details.
And perhaps there are sounds that you can hear and you know that every sound you hear in this wonderful,
Calm place takes you deeper and deeper into a wonderful feeling of relaxation,
So tranquil.
So breathe deeply,
Inhale the smells of this place,
Whatever they are,
And just breathe calmly and deeply with ease.
And notice how this place helps you feel peaceful,
Safe,
With a mind that is becoming calmer,
Knowing that there is nothing that has to be done.
And you realize that you're a human being,
Not a human doing,
So there is nothing to be done,
Nothing that requires your effort.
All is well,
So well,
And you really enjoy this feeling of pausing,
Stopping with no effort.
Enjoy and allow the quietness to wash over you,
And breathe deeply and softly,
Deeper and deeper,
And perhaps as you sit or lie here resting peacefully,
Quietly,
You may realize that this place of your imagination or memory is not responsible for your quiet space,
But there is no need to be anywhere in particular for this feeling to emerge.
This feeling of space,
Calm,
Is here with you always.
And all you need to do is to bring your attention inwards,
To settle down to the mind,
And there it is waiting for you.
This feeling of calm,
Ease,
Nothing to be done.
You have it always.
It's part of who you are.
Relax.
And now just thinking about your life,
Where you might need more self-care.
It could be a situation you've already been thinking about,
Or it might be something new that comes to mind.
Just notice where your attention goes.
Just calmly,
Just relaxed.
Notice which part of your life needs attention.
And then with calmness and breathing gently,
Think of what comes to mind of actions you could take to deal with this.
Just straightforward,
Easy actions,
Easy steps,
Nothing complicated.
What steps could you take?
And be open to the fact that over the next day or two there will be more ideas and insights about this.
Just relax,
Knowing you'll know what to do,
And the right ideas will come to you from your unconscious,
When you're relaxed,
Maybe doing something completely different.
And then when you're ready,
I'd like you to bring your attention back to your body,
Slowly and gradually starting to move again,
Bringing your full attention and awareness back into your environment.
Stretch and move,
Moving yourself and returning to normal awareness.
