Find a quiet,
Comfortable space where you can fully relax.
Sit or lie down in a position that allows your body to feel supported.
Gently close your eyes and take a deep breath in through your nose.
Fill your lungs completely and then hold for a moment before exhaling slowly through the mouth.
Release any tension with your breath.
Let your body settle.
Melt into stillness.
With each breath,
You are invited to soften,
To let go,
To arrive fully in this moment.
There is nowhere else you need to be.
Nothing to do.
Simply rest.
Bring your awareness to your breath.
Notice its natural rhythm,
The gentle rise and fall of your chest.
There's no need to control it.
Just observe here.
Maybe you allow the breath to slow a little,
Deepening naturally,
Guiding you into a state of calm.
With each inhale,
You draw in ease and nourishment.
With each exhale,
You let go of heaviness,
Worry,
And fatigue.
Now begin to scan your body.
Start at the top of your head,
Noticing any tension or tightness.
With your next breath,
Invite relaxation into your scalp,
Your forehead,
Your temples.
Let your jaw unclench and your tongue soften.
Moving downward,
Release any tension in your neck and shoulders.
Feel them drop,
Becoming lighter,
As if any burdens you have been carrying are dissolving into the earth beneath you.
Let the relaxation flow down into your arms,
Your hands,
And your fingertips,
Soft and free.
Now bring awareness to your chest and your heart space.
Notice any emotions that might be present.
Again,
You don't need to change anything here.
Simply acknowledge.
Send breath into this space.
Create room for gentleness,
For acceptance.
With each inhale,
You expand.
With each exhale,
You soften.
Allow the relaxation to spread into your abdomen,
Your lower back,
Your hips.
Feel your belly rise and fall.
Let any knots of tension unravel,
Any tightness release.
And breathe into your hips,
A place where so much emotion is stored.
Imagine them becoming open,
Fluid,
And free.
Send your awareness down through your legs,
Into your knees,
Your calves,
Your ankles.
All the way to the soles of your feet.
Feel them grounded,
Supported.
You are connected to the earth,
Steady and secure.
With each breath,
You are sinking deeper into a state of complete relaxation.
Imagine yourself in a place of absolute peace.
Maybe it's a quiet forest,
Where the trees sway gently with the wind.
Maybe it's a warm beach,
Where the waves kiss the shore in a rhythmic dance.
Or perhaps it's a field of soft grass,
Where the sun warms your skin.
Wherever you are,
Feel yourself completely safe,
Completely at ease.
As you rest here,
Visualize a warm golden light surrounding you.
This light represents restoration,
Healing,
And renewal.
It moves through your entire being,
Filling every cell,
Washing away any lingering heaviness.
You are held in its warmth,
In this safety.
You might repeat these affirmations silently or out loud,
Allowing them to settle into your heart.
I am safe.
I am at peace.
I allow myself to fully rest.
I allow myself to rest fully and completely.
I release what no longer serves me.
I am whole,
Exactly as I am.
Stay in this space for a few moments,
Absorbing the deep sense of restoration and calm.
When you do feel ready,
Slowly begin to bring awareness back into your body.
Wiggling fingers and toes,
Feel the surface beneath you.
And gently,
When you are ready,
Open your eyes.
Carry this sense of deep restoration with you as you move through your day,
Knowing that you can return to this space of stillness and ease whenever you need it.
You are whole,
And you are enough.
