Take a moment to get really settled in.
Let your body find a position that feels the most relaxing.
Keeping your back straight,
Chest open.
And let's use the next 10 minutes to soften any existing tensions,
Both in the body and mind.
And if they don't completely disappear,
That's fine.
What you are cultivating here is the intention to relax.
Everything else will fall into place naturally,
With time.
So allow yourself the space to do so.
And remember that you are safe now.
Begin to softly close your eyes.
Or you can soften the gaze and look at something neutral,
Like a wall or the floor.
Let's find some relaxation by taking a couple of deep breaths here.
On the inhale let your body expand,
Open up.
And on the exhale settle in and soften the body.
You can lengthen your breath by counting to 5 for each inhale and 5 for each exhale.
If it feels comfortable you can extend your exhales to 6 or even 7.
Espacio Wonderful.
Now as you let your breath flow naturally,
Remember that you can always come back to this deep intentional breathing whenever you feel like you need it.
Your breath is always there for you.
And when distractions arise,
As they always do,
Allow them to be without getting involved in their narrative.
Letting them melt away breath by breath.
Realizing that without engaging with them they have no meaning really and they fade.
And then you come back to your breath.
Your connection with your body and the present moment.
Observe your breathing with a gentle curiosity,
Focusing on merely the sensations of breathing.
The chest rising and falling.
The air going through your nostrils.
And let go of any effort,
Of any movement.
Just let the breath guide you now as you sink deeper into relaxation.
Appreciating your breath and appreciating yourself for doing this practice.
Starting to really relax into this present moment.
I invite you now to put your hand on your heart and repeat after me.
I am safe.
Nowhere else to be but here now.
Thank you body for keeping me safe.
It is ok to relax now.
I am safe.
With each breath you are noticing your body feeling more and more relaxed.
Relaxing and softening any left tension.
And with each breath you are aware that thoughts are just that,
Thoughts.
That you can decide in every moment to let them be.
Not engaging with them but simply observing them as they pass by and you are allowing them to fade away.
And coming back to your breath,
To the sensations of breathing.
Now,
Once again you can put your hand on your heart and repeat after me.
I am safe.
Nowhere else to be but here now.
Thank you body for keeping me safe.
It is ok to relax now.
I am safe.
You can now quickly scan through your body and notice if there is anything different from the beginning of the practice.
Take a deep breath in and exhale repeating.
I am safe.
Once more deep breath in.
I am safe.
And as your practice is coming to an end,
Slowly and gently allow your attention to expand.
Notice the room you are in.
Become aware of your whole body.
Stretch in any way that feels comfortable.
Maybe move your fingers or toes.
And when you are ready,
You can softly open your eyes.
