Welcome.
I invite you to take this time just for you to pause,
To breathe,
To connect with yourself.
Begin by finding a comfortable position,
Either sitting or lying down.
Allow your body to be supported.
Gently close your eyes or lower your gaze.
Take a deep breath in through your nose,
And a slow,
Steady breath out through your mouth.
Let's do that again.
Inhale deeply.
Exhale slowly.
And now simply let your breath settle into a natural rhythm.
There's nowhere for you to be right now but here.
Just beginning to connect with your breath.
No need to change it.
Simply observing.
Feel the air moving in and the air moving out.
Notice where you feel the breath most clearly.
Is it at the tip of your nose?
Your chest?
Your belly?
Let your attention gently rest there.
With each inhale,
Imagine drawing in calm.
And with each exhale,
Letting go of tension.
Inhale,
Calm.
Exhale,
Release.
If your mind wanders,
That's okay.
It's normal.
Simply notice and gently bring your focus back to the breath.
Now we'll scan through the body to invite a sense of ease.
Beginning by bringing awareness to the top of your head.
Soften your scalp.
Your forehead.
Your eyes.
Unclench your jaw.
Let the tongue rest gently.
Relax your shoulders.
Feel them drop away from your ears.
Allow your arms to hang heavy.
Rest comfortably by the sides.
Bring your awareness to your chest.
Feel it rise and fall with each breath.
Allow it to soften.
Relax your belly.
Allow it to be soft and natural.
Relax the hips,
The legs,
The feet.
Feel the entire body supported,
Held by the surface beneath you.
And now notice any areas of tension.
And with each breath,
Give them permission to release.
Imagine now that you're in a peaceful place.
A quiet forest.
A warm beach.
A safe room.
Anywhere you feel calm.
Feel yourself fully present in this place.
The sounds.
The sensations.
Now imagine roots extending from your body down into the earth.
Like the roots of a tree.
Steady.
Grounded.
With every exhale,
Feel those roots anchor you.
And with every inhale,
Draw in the strength and stability of the earth.
You are grounded.
You are supported.
You are safe.
If any anxious thoughts arise,
Don't fight them.
Notice them.
Acknowledge them.
But don't grab them.
Simply let them pass.
Bring your attention gently back to the breath.
Back to this moment.
You are not your thoughts.
You are the one observing your thoughts.
You are steady.
Even when the mind is stormy.
Feel yourself breathing in this moment.
Begin to bring awareness back to your body.
Feel your fingers and your toes.
Begin to notice the room around you.
Take a deep breath in.
A slow breath out.
When you're ready,
Gently open your eyes.
And take a pause before moving.
Remember that calmness.
Calm is always within reach.
You can return to this stillness anytime.
You are safe.
You are strong.
Take a moment to thank yourself for creating this time just for you today.
