Begin resetting your mind by sitting or standing comfortably.
If you're standing,
Bend the knee slightly.
Relax your shoulders,
Raise them up,
Tighten and let go.
Close your eyes if you wish,
Allowing the muscles of your body to soften from the top of your head to the tips of your toes.
Now turn your attention to your breath and start to breathe in calmly through your nose and out through your nose.
Breathe deeply into the abdomen,
So the abdomen expands like a big balloon and exhale to deflate,
Gently pulling the tummy muscles back towards the spine as you exhale.
This might seem unnatural at first,
But the more you try,
The easier it gets.
Next,
We are going to breathe in to the count of 3,
Hold and exhale for the count of 4.
So with me,
Breathe in 1,
2,
3,
Hold and exhale 1,
2,
3,
4.
Breathe in 1,
2,
3,
Hold and exhale 1,
2,
3,
4.
Now with the same count,
Breathe in calm and exhale any tension.
Breathe in relaxation and exhale any anxieties.
Breathe in confidence.
You can do this.
Breathe out anything that's been holding you back.
Always breathing in positive thoughts and exhale any negativity and allow that breath to come back to that normal rhythm for you.
Now you might like to imagine that you're in a special place,
Maybe that you've been to before or somewhere that you'd like to go to and just notice what you notice in that special place.
Is there a blue sky,
Water,
Trees or maybe a field?
And the sunlight streaming down,
Warm,
Healing sunshine,
Feeling like you're bathing in the sunlight,
Allow yourself to drift away.
Any thoughts that come into your mind,
Watch them and let them float away and allow the muscles in your body to continue to soften from the top of your head to the tips of your toes,
Allowing yourself to get in tune with your breath and your body and your mind and notice what you notice.
As you become more comfortable and as you allow yourself to be more relaxed.
Now,
As you wish,
Gently turn your gaze inwardly and up between the space between your eyebrows.
Imagine a bright light,
Like a shaft of light,
Perhaps from the brightest star coming in through the space between the eyebrows and moving through the body,
Taking away any darkness,
Dis-ease or discomfort and focus down towards your toes and tell yourself to relax your toes.
Tell yourself to relax the soles of your feet.
Relax your ankles and your calf muscles.
Relax your knees and your thighs.
So both legs becoming heavier and relaxed.
As if the body is spreading along the floor.
Relaxing now your fingers,
The backs of your hands.
Relax the wrists and the forearms,
The upper arms and shoulders,
The shoulder joints.
Relax.
Now relax the abdomen.
Relaxing just above the navel,
The solar plexus,
Some would say the centre of your body,
Where we recharge our batteries.
Relaxing the upper chest,
Spreading upwards through the chest and relax your throat.
The jaw begins to relax and the tongue relaxes all the way back to the root of the tongue and the lips might part slightly.
The inner and outer cheeks relax,
The bridge of the nose relaxes and the forehead relaxes as if someone is smoothing out the forehead,
Relaxing.
The head and around the ears and the tops of the shoulders.
And just notice what you notice.
Some might experience heaviness,
Some might experience a lightness or a tingling sensation from the top of your head all the way down to your toes.
You might not experience this at all and that is perfectly fine.
Now just imagine that you are walking along a path.
Whether this path is a grassy path or a sandy path,
It doesn't really matter.
But as you walk along,
Over there you see a gate.
And just notice what you notice about the gate.
Is it wooden or metal?
But attached to the gate is a balloon.
Is the balloon grey or does it have a colour?
And as you walk through the gate,
The balloon is there attached to the gate,
Bobbing gently in the breeze,
Just like your thoughts bobbing in and out.
Over there there's a tree.
Just notice what you notice as you get closer to the tree,
Your special tree.
Some have deep crevices in the bark,
Some have got funny shapes,
Others smooth.
As you get closer and closer,
Walking up and looking under the canopy of the tree,
Which is what I like to do,
To see the sunlight twinkling through the leaves.
And as you look up,
See the word calm,
Big bold letters floating down and connecting to every level that needs to go.
To flow through the neural pathways,
That part or parts of your brain,
And gently move away any resistance to that calmness.
And as you look up again,
Seeing the word relax,
Big bold letters floating down,
Connecting at every level where it needs to connect and flow through the neural pathways to that part or parts of your brain,
Gently moving away any resistance to being relaxed.
And as you look up again,
You see the word confidence,
Big bold letters floating down and connecting at every level where it needs to connect and flow through the neural pathways,
That part or parts of your brain,
And gently moving away any resistance to this confidence.
And just as the tree has roots,
Imagine those roots going deep into the soil.
And you might like to imagine that you have roots coming out of the soles of your feet,
Going deep into the soil,
Keeping you like the tree,
Strong,
Flexible in body and mind.
And now take a few deep breaths as we did in the beginning.
Take a few deep breaths now.
Breathe in.
One,
Two,
Three,
Hold.
And exhale.
One,
Two,
Three,
Four.
Gradually coming back to the centre of your body or coming back to the space where you're sitting or standing.
And now allow yourself to wiggle your toes and your fingers,
Coming back to the room,
Feeling calm,
Feeling energised and confident,
Ready for the rest of your day.
Having allowed yourself this time to reset your mind in a positive way.
