Welcome to this moment.
This is your sacred time.
Paws carved out.
Just for you.
No distractions.
No agendas.
Only.
Presence.
Wherever you are.
Settle into the space.
Allow your body to feel supported by the surface beneath you.
Feel the earth.
Holding you Study.
See you.
And calm.
Now gently.
Take a deep breath in.
.
.
And as you exhale,
Close your eyes.
Invite your mind to soften like the gentle folding of a flower petal.
Now bring your awareness to your body.
Feel the weight of your head.
Resting on the pillow.
All the chair.
Feel your shoulders.
Dropping.
And releasing any tension.
Notice your arms.
Feeling heavy?
And warm at your sides.
Or on your lap.
Your hands are relaxed.
Your fingers uncurling and softening.
Now tune into your jaw.
Is it tight?
Or clenched?
Allow it to gently loosen Your lips parting slightly.
If that feels natural.
And now begin to feel.
The soft rhythm of your chest.
Rising.
And falling.
Your belly expanding gently.
With each inhale.
Contracting.
With every breath.
Breathe fully.
And easily.
Knowing that no effort is wasted.
Is required.
With every breath.
Feel yourself settling deeper.
Into stillness.
Even deeper into this moment.
Like a wave slowly drawing back to the shore.
Calm.
And endless.
Now let's become.
Intimately aware.
Of your breath.
Notice the coolness in your inhale.
The fresh air entering your nostrils.
Follow it as it travels down into your lungs.
Filling you up gently.
Naturally.
And now,
The exhale.
Warm.
Soft.
Releasing.
Feel the breath flowing out.
Like a quiet river.
Carrying away.
All tension.
And worry.
Now breathe in for one moment.
Too.
And three Hold it there and breathe out.
For one.
2.
3 4 and 5 Feel your body relaxing.
Even more deeply.
On each exhale,
You don't need to change your breath.
Just observe it.
Welcome it.
And be with it.
Between each breath.
Notice the tiny space,
The stillness.
The silence.
This quiet space is where your mind is.
Begins to slow down.
With a busy chatter.
Starts to fade away.
And your brainwaves.
Ease gently from the fast.
Alert Beta State.
Into the calmness.
More peaceful.
Alpha State.
A place of relaxed awareness.
Creativity.
And deep connection.
With yourself.
Now bring your awareness.
To the very top of your head.
Imagine a warm,
Golden Light.
Beginning to glow softly there.
This light brings relaxation and ease.
Feel it slowly moving down to your forehead.
Soothing out any tension.
Softening your eyebrows,
Eyelids,
Relaxing your eyes,
The muscles around them.
And letting them feel heavy and peaceful.
This golden light flows down your cheeks Your jaw,
Your neck.
Your shoulders,
Your back.
Your spine.
Melting away all tightness.
And any heaviness.
You notice yourself.
Dropping fully.
Into relaxation.
This light travels down your arms to your elbows all the way to your fingertips.
Notice the gentle tingling as this relaxation reaches your hands.
Now bring this warm awareness across your chest.
Feel your heart beating gently beneath your ribs.
Steady.
Calm Rhythmic the golden light.
Moves down your back.
Releasing every knot and tightness.
Bring your attention to your belly.
Softening your abdominal muscles.
And the light continues down through your hips.
Thighs,
Knees,
Calves.
Flowing all the way to your feet.
All your toes relaxed.
Soft and still.
Your entire body.
Is now filled with this warm golden light of calm awareness.
Heavy?
Relax.
And completely present.
As we begin.
To gently journey back.
Take a slow breath.
Nourishing breath in.
And let it out with a sigh of deep release and peace.
Bring awareness back.
Your fingers and toes.
Wiggle them softly.
And bring gentle movement.
To your body.
Whenever you're ready.
You can open your eyes and continue to carry this calm,
Clear presence with you throughout the rest of your day.
Remember,
You can return to this stillness anytime you wish.
Simply by connecting.
With your breath.
And your body.
Thank you for showing up for yourself today.
For giving yourself this beautiful gift.
Of presence.
