Welcome and thank you for taking the time for yourself.
Make yourself comfortable by sitting on a cushion or a chair with your spine erect.
Take a moment to arrive where you are right now.
Let your shoulders drop and take a deep breath in into your belly and out again slowly.
Breathe into your nose,
Down into your belly and out again through the nose.
Take in your surroundings and accept what is right now.
Let go of any expectations.
You don't have to do anything.
You don't have to achieve anything.
Just here and you breathe.
Now close your eyes and take another deep breath in.
Be calm and when breathing out think relaxed.
So in,
Calm and out,
Relaxed.
Imagine you're in a forest.
Surrounded by beautiful old tall trees.
All you can hear is the sound of nature.
You hear birds singing,
Bees humming and you hear the sound of leaves.
Nature is peaceful and calm and so are you.
You take in the fresh clean air and you let go of all your worries and thoughts.
You also hear the sound of a flow nearby.
The sound of water is calming you.
You're totally at peace and you start to let go of your worries,
Anxiety,
Any bad feelings.
You just let it all go.
And you focus on breathing in,
Calm and breathing out,
Relaxed.
Your hands are on your lap facing the sky.
And you now focus on the feeling in your hands,
In your fingers,
In your palms.
Just feel.
Try to relax your fingers and your wrists.
Let all the tension go.
Breathe into your belly,
Through your nose and very slowly out again through your nose.
You're becoming calmer and calmer.
Put a gentle smile on your face and take in the fresh air.
Now focus on your arms.
Continue to breathe in through your nose,
Into your belly and out again through your nose.
Let your arms relax.
Let all the weight go.
Now focus on your shoulders and let them drop.
Let them melt as if they were ice in the sun.
With each breath in,
Think calm and out again,
Relaxed.
And with each breath let your shoulders drop a bit more.
Now focus on the top of your scalp and let all the tension flow down your body and into the ground.
Focus on your face and relax your face completely.
Now focus on your neck,
Take a deep breath into the neck and slowly out again and let all the weight that has accumulated just drop.
Let it all go.
You're calm and you're relaxed.
Now focus on your back and let all the tension flow down your back into the earth below you.
Now focus on your hips and legs and let all the tension go.
Take another deep breath in and out again.
Your legs are relaxed.
Now focus on your feet.
Breathe into your feet and slowly out again.
Now feel your whole body and let all the tension go.
You're totally relaxed.
Imagine there's an invisible thread at the top of your head.
This thread connects you to the universe.
Imagine breathing in through the thread through your head and down your body all the way through to your feet and into the earth.
When breathing out all the tension goes down into the earth.
You breathe in again.
Energy is coming in.
And all the tension is leaving your body through your feet.
You're at peace.
One world,
One breath at a time.
You feel a deep connection with your surrounding,
With peace,
With energy and creativity.
You feel at ease,
Calm and relaxed.
Whilst you're sitting in the forest and listening to the sounds of nature,
A deer walks by.
And you can feel the peaceful energy of the deer as it continues to walk deeper into the forest.
Take another deep,
Deep breath into your belly.
And very slowly breathe out again.
Start to slowly come back to where you are.
Notice the sounds.
Notice the surface you're sitting on.
And once you're ready,
You can slowly open your eyes.
Take in your surrounding.
And slowly start moving your fingers and toes.
Stretch if it feels good to you.
Stretch your arms,
Legs.
Your wrists,
Shake them.
Give them a little shake.
Your hands,
Your feet.
Roll your shoulders.
And when you're ready,
Continue with your day.
You're calm and relaxed.
Have a magical day.
