Find a comfortable position,
Either lying down or seated,
And adjust your body so that your back and head feel supported.
With these first few breaths,
I invite you to just slowly scan the environment,
Naming a few neutral objects to yourself.
And then allow your gaze to rest about two or three feet in front of you,
Allowing the eyelids to grow a little heavier,
The gaze to be a little bit more relaxed.
Just take a few deep breaths here.
Intuitively,
If your eyes want to close,
Go ahead and allow them to close.
If you prefer keeping them open,
That's fine.
Just allow your gaze to gently rest on this focal point,
Two to three feet in front of you.
Take a few breaths,
Observing the natural,
Effortless flow of your breath.
See if you can start to lengthen your exhale by a few counts,
Allowing it to become longer and slower than your inhale.
And begin to breathe in relaxation with your in-breath,
And breathe out any discomfort,
Tiredness,
Or stress with your exhalation.
With each cycle of breathing,
Imagine breathing in the positive part of what you want to feel and letting go of what you wish to release with each out-breath.
With each cycle of in-breath and out-breath,
You become more and more relaxed.
Imagine that you are in a safe and beautiful place.
You are surrounded by beauty and positive energy.
You feel at home and protected.
Look around you and take in the surroundings.
Notice the colors and textures.
Breathe in the air as you notice the temperature and the fragrances.
Notice the time of day and the quality of lighting and shadow around you.
Listen to the sounds around you.
Take it all in.
You feel supported by this special place.
You are safe.
Notice what safe feels like in your body,
Your body's energy,
And the quality of your breathing.
Take it all in,
Allowing your mind and your body and your heart to feel safe and supported in this moment.
Stay here as long as you need to,
Observing whatever arises with curiosity and compassion.
Remember,
You are safe and supported.
