So take a moment here.
Keep your eyes open.
You can close your eyes,
Whatever is comfortable for you.
And what I want you to do is just listen to your breath.
Feel your breath wherever it is in your body.
And then I want you to take the breath and make it just a little bit deeper.
Not too deep,
Just a little bit deeper than your regular breath.
You can breathe in through your nose and out through your nose or in through your nose and out through your mouth.
Whatever is most comfortable for you.
Just slightly deeper.
We're going to take this breath and go even deeper.
So I want you to breathe in real deep through your nose.
Hold it for one,
Two,
And then breathe out.
Breathe in real deep.
Hold for two.
And then breathe out.
And do that two more times on your own.
Real deep breath.
Holding at the top.
And then breathing out.
Now take your breath and keep it nice and deep.
I want to take you on a little journey.
I want you to go in your mind to a quiet place.
Somewhere that you find peaceful and calm.
This could be a place in your real life.
It could be somewhere you go when you need peace.
Or it could be somewhere in your mind.
Maybe it's somewhere you dream of going one day.
It could be the top of a mountain,
The shores of the beach.
Somewhere that makes you feel calm.
A place where when you're there,
You're alone.
You're free of distractions and free of interruptions.
Your worries of everyday life are gone.
Maybe you're outside and you feel the wind on your face.
Or the warmth of the sun on your body.
This is your place.
Now wherever you are,
I want you to take a look around you.
What is near you?
What do you see?
What colors?
What animals may be also wandering around?
Really take in and picture where you are as vividly as you can.
Enjoy this beautiful moment.
The colors and the sounds all around you.
And just sit here for a few moments and breathe in everything that's bringing you calm and peace in this place.
Now take a moment to scan your body and how you feel.
Maybe place your hand over your heart and feel the slow rhythm of your breath going up and down.
Together,
Let's scan your body starting with your head.
Breathe in and feel the muscles of your face.
Breathe out and relax all those muscles.
Let go of that stress,
That tension.
Now breathe in to your neck and your shoulders.
Big deep breath in.
Breathe out,
Relax.
Breathe in to your arms and your hands.
And breathe out and relax.
Breathe in to your upper back and your chest.
Breathe out,
Relax.
Breathe in to your lower back and your abdomen.
Breathe out,
Relax.
Breathe into your hips and your thighs and breathe out,
Relax.
Breathe in to your lower legs and your feet.
Breathe out,
Relax.
Feel within your body all the tension floating away,
All the tension going down into the earth below you.
And be in this place knowing you can always come back to your place,
Your place that brings you peace and calm.
Take a big deep inhale here and breathe out.
Another big breath in and when you breathe out,
I want you to sigh.
Start to wiggle your fingers and your toes,
Bringing movement back into your body.
Start to blink your eyes open,
Letting light back in.
And take a look around you,
The room that you're in.
Maybe find something that's the color blue and focus on that in the room to bring you back to the space you're in.
Knowing that you can always come back to this place.
Now I'll give you a few minutes here to bring out your journals,
A piece of paper and a pen and just write down some things that came up for you.
Some emotions,
Whatever is coming up for you.
Maybe it's describing the place that you went to.
Maybe it's how you felt in the meditation.
Just take this time to write that out,
Whatever it is that came up for you that you feel like you need to get out.
