We'll begin by taking a deep breath together,
In through the nose and out through the mouth.
Breathe in,
Hold,
And breathe out.
Continue to breathe,
Slow and relaxed,
Through your nose.
Bring your awareness fully onto your breath.
Become aware of the soft sounds your breath makes as it rolls in and out.
Begin to notice how your breath feels as it fills your body versus how it feels as it leaves.
Notice the fullness of the breath in and the lightness of the breath out.
As you continue to breathe,
Slow and relaxed,
Begin to note each breath.
As you breathe in,
Think in,
And as you breathe out,
Think out.
Follow each breath in and each breath out,
In and out,
In and out.
Become aware of anywhere in your body you are holding tightness or tension.
Relax your neck and relax your shoulders.
Allow them to soften and melt with each breath out.
Relax your stomach.
As you breathe out,
Allow all stress and anxiety that you hold here to unravel and release.
Relax your face.
Let the muscles in your forehead and around your eyes soften and release.
Relax your mouth.
Relax your jaw.
As I say,
Each part of your body,
Bring your awareness onto it,
Breathe into it,
And gently repeat,
Relax,
In your mind.
The top of your head,
The back of your head,
Your face,
Your neck,
Your shoulders,
And arms.
Your chest,
Your lower back,
Your stomach,
Your legs,
And your feet.
As you breathe in,
Breathe relaxation into your body,
And as you breathe out,
Breathe out any remaining stress or tension.
Bring your awareness back onto your breath.
Notice the subtle ways your body moves as you breathe.
Become aware of the soft rise and fall of your chest.
As you breathe in,
Think in,
And as you breathe out,
Think out.
Note each breath in and each breath out.
In and out.
In and out.
You will soon hear me say a series of words.
Allow each word to flow through you like a wave washing upon the shore.
Peace.
Calm.
Stillness.
Lightness.
Ease.
Grace.
Return your awareness onto your breath.
Become aware of the soft sounds your breath makes as it rolls in and out.
As you breathe in,
Feel yourself relax and melt a little bit further.
And as you breathe out,
Gently repeat,
Let go in your mind.
Breathe in and relax.
Breathe out and let go.
When you hear the soft bells,
Allow yourself to surrender and let go a little more.
Bring your awareness back onto your breath.
Follow your breath as it circles in and out.
We'll take another deep breath together.
Breathe in,
Hold,
And breathe out.
Amen.
