Notice the points of contact with the floor,
Left foot,
Right foot.
Now become aware of your natural breathing,
And inviting you to take a breath now deeply into the abdomen,
The chest,
Throat,
Holding.
And when I say exhale,
Send the breath down your whole body,
Out your feet,
Into the earth.
Exhaling now,
Out your throat,
Your chest,
And your belly.
Letting that air emptying out through your feet,
Relaxing with the exhalation.
And now taking another deep breath in,
Breathing up from the earth,
Filling your belly,
Chest,
And throat.
Good.
And again,
Exhaling out.
Spending a few moments letting your body melt,
Feeling all this tension melt out of your feet.
Good.
Letting that exhalation be gentle and smooth,
And as you do,
Come inside your body and find a quiet place inside yourself,
Imagining that you're in a peaceful,
Relaxing place,
Real or imaginary.
It could be somewhere you've been before,
Or somewhere you have always dreamed of going.
Good.
This is a peaceful,
Calm,
Serene place,
Inner peace.
Good.
A sanctuary.
When you've found this place,
Let yourself explore and experience it as if you were there right now.
Notice what you see,
What's around you on your left and right,
What sounds do you hear,
What do you smell,
And what sensations are you feeling right now in your body.
Just noticing what it feels like to be here,
Allowing yourself to absorb the feelings of peace,
Of being at ease,
Immersing yourself in this serenity.
And once you have this,
Just begin to tap on your knees left,
Right,
Left,
Right.
You can even cross left,
Right.
And then coming up to your shoulders,
Left,
Right,
Left,
Right,
For as long as it feels good.
You can even tap above your shoulder if you're giving yourself a hug,
Left and right.
This is bilateral stimulation meant to allow your body to rest and relax into the soothing rhythm.
When you feel complete,
Safe,
Peaceful,
Well-grounded,
Let yourself return back to the sound of my voice in the room you're in,
Knowing you can always return to this place of calm,
Serenity.
Your sanctuary is always available to you whenever you need.
Good.
