I'd like you to picture a bubble of safety and protection that gently appears around you,
As large or as small as you wish.
The bubble could be transparent,
It could be white,
It could be blue or even purple.
Maybe it's made of light or rainbows.
It's your very own personal bubble,
And it can be whatever colour you choose.
Whatever makes you feel empowered,
Safe and happy.
And whatever appearance is perfect for you.
Well,
That's exactly how it looks.
And you are completely safe within this bubble,
Inside this peaceful,
Protected space.
And nothing negative can get in.
No one else's emotions,
Wishes,
Thoughts or energies can reach you in there unless you choose to let them in.
You're in charge.
You're in control.
And when you're ready to release any and all negative energies,
There are tiny,
Invisible holes in the bottom of your bubble.
And you only have to let them go with an out-breath,
A sigh.
And then all of those worries,
Feelings of overwhelm,
Busy thoughts or negative self-beliefs simply fall through those holes.
Just slipping out and down,
Down into the earth beneath,
To be transformed back into positive energy and light.
To return back into the world.
And you are here,
Within this personal,
Protected space that belongs only to you.
And as your bubble is securely unfolding you,
You notice your body gently becoming more and more relaxed and at ease.
You feel your everyday thoughts dropping away and bring your consciousness slowly,
Gently and safely within your own being.
Just bring our attention to our breath for a while.
Noticing how it feels as the breath comes in through the nose,
Filling the lungs with fresh,
Clean,
Pure oxygen and then gently leaving the lungs funneling out through the throat and the nose,
Bringing all toxins,
Carbon dioxide,
Out of the body.
As we notice these sensations,
As they occur,
Let's take some deep,
Full in-breaths and some slow,
Long out-breaths.
Inhale 2,
3,
4 and hold at the top for a moment.
And exhale 2,
3,
4,
5,
6 and pause.
Inhale 2,
3,
4 hold.
And exhale 2,
3,
4,
5,
6 and pause.
Inhale 2,
3,
4 hold.
And exhale 2,
3,
4,
5,
6 and pause.
And last set.
Inhale 2,
3,
4 hold.
And finally exhale 2,
3,
4,
5,
6 and releasing any control or intention over the breath now.
Just allow it to return to a gentle,
Natural flow in your own time.
And in mindful presence,
You notice a feeling of deep peace,
Starting at the soles of your feet,
Spreading slowly and gradually upwards,
Through your ankles,
Through your lower legs,
Releasing any feelings of tension or of stress as it goes.
Flowing up further through your upper legs,
Into your sit bones and then bringing a peaceful,
Settled sense of ease to your hips,
Your lower back and your abdomen,
Noticing any areas of tightness or of tension in your tummy.
And inviting a slight relaxation and openness to anything that might be blocking the growing feeling of relaxation as it travels slowly and steadily throughout your whole being.
It rises up through your solar plexus and floats upwards throughout your chest,
Gently expanding and mingling with the oxygen in your lungs,
Then being drawn into your blood and ever so gently permeating throughout your entire body,
Like a warm glow that leaves you feeling gifted with comfort and ease.
Moving up into your neck now and your chin,
Your jaw,
Your gums,
Your tongue,
The roof,
Your mouth and out into your cheeks and your ears,
Up into your nose,
Your eyes,
Brows,
Forehead and scalp.
You feel all remnants of tension simply dissolving and melting away,
Rifting away from your body and leaving you in peace.
Let's stay a while in quiet presence with the feeling of what it's like to be in our physical bodies right now.
Feeling any thoughts,
Memories,
Images or emotions that may arise just touch our attention and then float away,
Not pushing anything away,
Not holding onto anything.
And sometimes thoughts might arise about commitments or responsibilities that will need our attention.
But when this happens,
Simply set an intention to attend to these matters once you leave this space.
And now everything can wait and you're safe to let that thought go.
In this space you don't have to do anything.
Everything else can wait.
You're being anything other than what you are in this moment,
Not doing anything at all that's sitting here with your breath present in each moment as it arises.
Drinking in the nourishment of resting in gentle,
Kind awareness of your body and mind in your own company.
In this mind balance.
