Do you ever feel stuck?
Do you know this feeling of nothing seems right,
Everything seems wrong?
There's so much you'd like to do,
But you just don't have the energy to get started.
On days like that,
It's really tough.
We know we should be grateful for everything we have.
But it's different today.
We're stuck and we feel a bit under the weather.
Let's take a moment to just stay with those feelings and frustration.
Take a deep breath in and slowly exhale.
Make yourself comfortable on a chair or on a cushion with your spine erect.
Place your hands on your lap with your palms facing the sky.
Take another deep breath in and let go.
Become aware of your body.
Become aware of your feet.
Become aware of your legs.
Become aware of your abdomen and stomach.
Become aware of your chest.
Become aware of your chest.
Become aware of your shoulders.
Become aware of your arms,
Hands,
Fingers.
Become aware of your neck.
Become aware of your back.
Become aware of your face.
Become aware of your head.
Become aware of your whole body.
Take a deep breath in and slowly release.
Let go.
Take another deep breath in and slowly exhale.
Now place one hand on your chest and the other on your belly.
Take a deep breath first into your belly.
Belly expands.
And a deep breath into your chest.
Then slowly release your belly and release your chest.
Breathe into your belly,
Into your chest and release your belly and release your chest.
When you breathe into your belly,
Your belly expands like a balloon.
So you breathe into your belly again,
Belly expands,
Into your chest and you release your belly and release your chest.
Into your belly,
Into the chest,
Release your belly and release your chest.
Continue for a couple of times.
And one more time into your belly,
Into your chest and release your belly and release your chest.
Relax your arms,
Put your hands on your lap with the palms facing the sky.
And take a moment to just notice how you feel.
Become aware of the sensations in your hands.
And take a moment to relax.
Become aware of your surrounding.
Become aware of any noise you hear.
Accept the noise.
Be in harmony with your environment.
Become aware of your feelings,
Whether pleasant or unpleasant.
Just let it be.
Take a deep breath in and slowly release.
Become aware of your thoughts.
Let them just come and look at the thoughts.
You are not your thoughts.
You let them come and you let them go.
When you breathe in you think of the word calm and when you breathe out you think of the word relaxed.
Breathe in calm and out relaxed.
Calm.
Relaxed.
Become aware of your feelings.
Notice where in your body you can feel them.
Take a deep breath in and slowly release.
Let go.
Become aware of your body.
Take a deep breath in and let go.
Become aware of your environment.
Take a deep breath in and let go.
Place both of your hands on your heart.
Take a deep breath in and let go.
Tell yourself that you're there for you.
That you care for yourself.
In order to care for others we also need to take care of ourselves.
Thank you for taking the time for yourself today.
Relax your arms and place them on your lap again.
Slowly and gradually at your own time come back to where you are.
Very slowly open your eyes.
Become aware of what you see and what you hear and what you smell.
You are fully back in the here and now.
Now rub your hands.
Stroke your face as if you were washing your face a couple of times.
Welcome back.
Have a magical day.
