This is your time,
A few moments to come back to yourself,
Without pressure.
Find a safe and comfortable space.
Whether you're sitting or lying down,
Allow yourself to rest into the support beneath you.
And when you feel safe to do so,
Gently close your eyes.
Now take a long,
Slow exhale.
Breathe in through your nose.
Then let it all go,
Slowly,
Steadily,
Smoothly.
Now let your breath return to a natural rhythm.
Easy,
Soft,
Gentle and steady.
And we'll begin to journey inward.
Let's begin at the top of your head.
Imagine a warm,
Calming light above your scalp,
Like warm sunlight.
And this light begins to move slowly down.
Down through your scalp,
Your forehead,
Smoothing out any tension behind your eyes.
Softening the tiny muscles around the mouth and the jaw.
And as it moves down your neck and into your shoulders,
You feel a gentle melting,
A letting go.
Allow the light to continue flowing down through your arms.
Your elbows,
Your hands and your fingers.
With every breath,
Feel your muscles softening,
Your thoughts slowing.
Your whole body beginning to rest into a deeper stillness.
Now the warm light moves to your chest,
Flowing around your heart.
Gently softening the breath and expanding the space inside you.
With every exhale,
Imagine you're letting go of a small weight.
You don't even need to know what it is,
Just let it drop away.
And now feel the light moving into your belly.
Relaxing the centre of your body,
Giving permission for the tension to dissolve.
It continues into your pelvis,
Your hips,
Your thighs,
Knees,
Lower legs,
Ankles,
Feet,
All the way down to your toes.
Your whole body is resting now.
Safe,
Grounded and supported.
Nothing to do,
Nowhere to be,
No need to rush.
You're okay to feel at ease.
You're okay to feel calm.
Just be.
Silently repeat these phrases.
I am safe.
I move through this day with quiet strength and clarity.
You are ready to meet your day with grace.
When you're ready,
Start to return slowly.
Take a gentle smooth breath in.
And a long gentle exhale.
Wiggle your fingers.
Feel fully supported by the seat or the ground beneath you.
And when you feel ready,
Open your eyes.
Feel fully refreshed,
Awake with improved clarity.
Carry this clarity and calm with you.
And remember,
You can always come back here to this feeling.
This calm lives inside you and it's always available to you.
Thank you for taking this time for yourself and for sharing this practice with me.
I look forward to practicing with you again tomorrow.
