Finding a nice,
Comfortable seat where your feet can touch the floor or finding a comfortable laying posture.
Start by taking three slow,
Deep breaths,
Inhaling deeply through your nose,
Exhaling and inhaling.
On our inhale,
We're inhaling deeply,
Inflating belly like a balloon.
Exhale slowly through pursed lips,
Creating length,
Making your exhale longer than your inhale to trigger your body's relaxation response,
Inhaling,
Inflating your belly like a balloon.
Exhale slowly through pursed lips,
Creating a longer exhale than inhale to trigger your body's relaxation response.
Inhaling through the nose,
Exhaling through pursed lips.
Inhale through the nose,
Exhale through pursed lips,
Extending your exhale slightly longer than your inhale to trigger your body's relaxation response.
Bring your awareness to the soles of your feet.
Notice the weight,
The pressure,
Or any slight vibration where your feet meet the floor.
Acknowledge the ground or chair supporting you.
Feeling the weight of the body pressing down,
Letting gravity and the support beneath you hold you completely.
As you exhale,
Visualize roots growing from your feet and the base of your spine,
Extending deep into the earth.
Imagine any excess cortisol or fight or flight energy flowing out of your body down these roots and into the cool earth.
With every inhale,
Imagine pulling up steady,
Calm energy from the earth back into your body.
On your exhale,
Imagine any excess fight or flight energy flowing out.
Inhaling in,
Exhaling out.
On your inhale,
We're pulling calm energy into the body.
On your exhale,
Releasing any fight or flight energy.
Inhale.
Inhale.
Start to scan your body for tension.
Soften your jaw and let your shoulders drop away from your ears.
Release the muscles in your stomach.
Relax your neck,
Letting it expand naturally with your breath.
Silently repeat,
I am safe.
I am supported.
I am grounded in this moment.
I am safe.
I am supported.
I am grounded in this moment.
Gently wiggle your fingers and your toes.
As you're wiggling your fingers and your toes,
Bring to mind a goal for today's session.
Slowly,
Gently open your eyes and identify three things that you see in the room to reorient yourself.
Take one final grounding breath and carry this sense of stability into the rest of your day.
