Welcome to the space of calm and stillness.
Before we begin,
Take a moment to settle into a comfortable position.
Close your eyes gently or lower your gaze,
Whichever feels best for you.
Let's start by bringing your attention to your breath.
There's no need to change it,
Just notice it as it flows naturally in and out.
We all have a natural rhythm to our breath,
A unique pattern.
Take the time now to observe yours as you inhale and exhale.
Feel the ground beneath you,
Supporting you.
In this moment,
You are safe and there's nothing you need to do except be here.
Let go of any expectations or judgements and allow yourself to simply be.
Take a deep breath,
Inhale deeply through your nose and exhale slowly through your mouth.
You are exactly where you need to be.
Bring your attention to your breath again,
Notice its natural rhythm flowing in and out.
Feel the air entering through your nose,
Filling your lungs and then leaving softly.
If your mind begins to wander,
Gently guide it back to your breath.
Let's deepen the breath now.
Inhale for a count of four.
One,
Two,
Three,
Four.
Hold for four.
Three,
Two,
One.
And exhale for six.
One,
Two,
Three,
Four,
Five.
Continue this pattern on your own and allow yourself to feel the calming effect of each breath.
With every inhale,
You invite calmness and clarity.
With every exhale,
You let go of tension and worry.
Now let's scan your body for tension and release it.
Start at the top of your head,
Allowing your scalp to soften.
Move your forehead and let it be smooth and relaxed.
Relax your eyes,
Your jaw and your shoulders,
Letting them drop.
Feel the relaxation move down your arms to your fingertips.
Soften your chest,
Your stomach and your hips.
Now bring your attention to your legs,
Letting them feel heavy and supported all the way down to your feet.
Imagine roots growing from your feet into the earth,
Anchoring you here.
Feel a gentle pull of the earth,
Grounding you and offering its steady support.
Now let's turn our attention to the mind,
Observing it with gentle curiosity.
Imagine your thoughts as clouds floating across the vast sky of your mind.
Some may be light and others may be heavy and dark.
Whatever form they take,
Allow yourself to simply watch them without judgment or attachment.
They are just passing through.
If you notice a heavy cloud lingering,
Imagine your breath as a gentle breeze.
As you exhale,
Envision this breeze dissolving the cloud,
Breaking it apart into soft mist until it disappears into the sky.
With each breath,
You create more space,
More lightness.
As you move your attention from the sky to the landscape in front of you,
Picture yourself in a serene forest,
A place of deep peace and safety.
The air is crisp and fresh,
Filling your lungs with vitality.
Sunlight filters gently through the canopy above,
Creating golden patches of warmth on the soft earth beneath your feet.
You hear the soothing sounds of birds chirping and leaves rustling as a gentle breeze passes through the trees.
Take a moment to feel the ground beneath you,
Solid and supportive.
Imagine the earth connecting you to its stability,
Grounding you in this present moment.
As you breathe in,
You take in the tranquility of the forest.
And as you breathe out,
You release any tension or worry into the earth,
Knowing it can hold anything you let go of.
This forest is your sanctuary,
A place you can return to any time you need calm and clarity.
Take a few moments to immerse yourself fully in this scene.
Notice the details,
The texture of the bark,
The vibrant green of the leaves,
The gentle warmth of the sunlight.
Take your time,
Allowing the silence to deepen your connection to this peaceful place.
As we say goodbye to the forest,
Remember you can return here at any time.
Let's now turn inward,
Offering ourselves a moment of self-compassion and gratitude.
Place one hand gently over your heart and the other over your belly.
Feel the warmth of your hands,
A comforting and grounding connection to yourself.
Notice how your chest rises and falls with your breath.
A rhythm that has supported you every moment of your life.
Take a deep breath in,
And as you exhale,
Silently repeat these words to yourself.
I am safe.
Breathe in again,
And as you exhale,
Repeat,
I am enough.
Take one more deep breath,
And this time as you exhale,
Silently say,
I can handle this moment.
Feel the power in these affirmations,
As though each word is planting a seed of resilience,
Confidence,
And calm deep within you.
If your mind begins to wander,
Gently bring it back to the sensations of your hands on your body,
And the steady rhythm of your breath.
Now bring to mind something that you are grateful for.
It could be anything,
Small or large,
That brings you comfort,
Joy,
Or peace.
Perhaps it's the support of a loved one,
The beauty of nature,
Or simply the quiet stillness of this moment that you've carved out for yourself.
Take a deep breath in,
And as you exhale,
Allow this gratitude to settle deeply within you.
A glowing reminder of the abundance and goodness in your life.
You can carry this with you,
Returning to it whenever you need a moment of peace or strength.
Begin to bring your awareness back to the present moment.
Gently wiggle your fingers and toes,
Feeling the connection to your physical body.
Notice the surface beneath you,
The steady support of the earth grounding you.
Take a deep breath in,
And as you exhale,
Let yourself transition slowly back to the here and now.
If your eyes are closed,
You might start to blink them open softly,
Allowing the light to filter in at your own pace.
As you return,
Take a moment to acknowledge this time you've given yourself.
You've nurtured your mind and body,
Created a space of calm and clarity,
And planted the seeds of self-compassion and gratitude.
Reflect on how this practice has made you feel lighter,
Steadier,
Perhaps even more connected to yourself.
Remember the calmness you feel in this moment is always within you.
It's a part of you.
At any time,
You can return to your breath,
Your body,
Or the sanctuary you've created in your mind to reconnect with this sense of peace.
As you move through the rest of your day or evening,
Carry this sense of ease with you.
Imagine it as a gentle light within you,
Guiding you and reminding you that you are capable,
Resilient,
And enough just as you are.
Take one more deep breath in,
Filling yourself with calm and clarity.
And as you exhale,
Let it settle deeply within you,
Anchoring you to this peaceful state.
Thank yourself for showing up today and prioritizing your well-being.
Know that this practice is a gift you can give yourself anytime,
Wherever you are.
When you're ready,
Bring yourself fully back to the present moment and continue your day or evening with a renewed sense of balance and ease.
Namaste.
