Find a comfortable place to be still,
Sitting or laying down,
And let your eyes close or soften.
Place one hand on your belly and the other over your heart,
And let's take three slow clearing breaths together.
Inhale through your nose for the count of four.
Hold softly for four,
And exhale through your mouth for six,
Like you're fogging a window.
Now on your next inhale,
Imagine a soft golden light beginning at your feet.
As you exhale,
The light rises,
Forming a gentle bubble around your entire body.
Inhaling to the count of four,
Visualizing this golden light rising even more and expanding into that bubble.
Exhaling for the count of six,
Feeling that bubble seal and strengthen around you.
Do this for three full rounds.
Inhaling,
Feeling that bubble grow,
Warm and glowing,
And exhale,
Bubble locking into place,
Nothing unwanted can enter.
Inhaling,
Feeling it growing,
And exhale,
Strengthening those walls.
And then one more time,
Deep inhale,
Growing,
Forming,
Feeling that glow around you,
And exhale,
Knowing it's getting stronger and stronger.
Feel it now.
A flexible,
Breathable,
Golden sphere completely surrounding you.
And from this moment on,
Every inhale draws in calm and oxygen only for you.
Every exhale pushes out noise,
Criticism,
And chaos.
Let's do six cycles of protective breathing inside your bubble.
Inhale for four,
I am safe.
Exhale for six,
Other's low vibrations bounce off of me.
Inhale for four,
I am here.
Exhale for six,
I don't have to fix anyone.
Inhale for four,
Peace is allowed.
Exhale for six,
Guilt slides away.
Inhale for four,
I can be loving.
And exhale for six,
And still protect myself.
Inhale for four,
Filling the bubble with golden warmth.
And exhale for six,
Letting the bubble shimmer stronger.
And now your last deep inhale,
And a long,
Slow exhale,
Feeling the bubble settle perfectly around you.
Take one normal breath and silently say,
My boundaries bubble surrounds me all day.
One conscious inhale brings it back.
One big exhale strengthens its walls.
Now wiggle your fingers and toes and flutter your eyes open when you're ready.
You're still inside your golden bubble boundary.
Nobody can pop it but you.
You've got this,
My friend.
