Welcome to this guided experience.
I'm glad you're here.
This practice will guide you into a deep state of calm and relaxation.
Find a quiet place where you won't be disturbed and settle into a comfortable position,
Either seated or laying down.
This might be on a comfortable sofa,
Chair or the floor.
Place your arms beside your body or on the armrests.
It's also important that your legs don't touch.
Gently close your eyes or lower your gaze and come into this moment with stillness.
Breathe deeply through your nose,
Allowing the air to fill your abdomen.
Hold it briefly and then slowly exhale through your mouth.
Breathe in and slowly breathe out.
Breathe in and slowly breathe out.
Once more breathe in and slowly breathe out.
Letting your breathing return to normal.
Feel which parts of your body are in contact with the surface beneath you,
Such as your back against the chair or mat or your feet on the floor.
Enjoy how your muscles begin to relax and how you become calmer and calmer.
Now repeat silently to yourself.
I am completely calm and relaxed.
I am completely calm and relaxed.
I am completely calm and relaxed.
Now bring awareness to your arms.
Repeat silently to yourself.
My arms are getting heavy.
My arms are getting heavy.
My arms are getting heavy.
Now shift your attention to your legs.
Repeat silently to yourself.
My legs are getting heavy.
My legs are getting heavy.
My legs are getting heavy.
Now feel the heaviness spreading through your entire body.
Repeat silently to yourself.
My arms and legs are heavy.
My arms and legs are heavy.
My whole body is heavy.
I am completely calm and relaxed.
Now feel a gentle warmth flowing through your body.
Repeat silently to yourself.
My arms are pleasantly warm.
My arms are pleasantly warm.
My arms are pleasantly warm.
My legs are pleasantly warm.
My legs are pleasantly warm.
My whole body is pleasantly warm.
I am completely calm and relaxed.
Feel your breath flowing naturally and evenly.
Repeat silently to yourself.
My breathing is calm and even.
My breathing is calm and even.
Feel your heartbeat steady and rhythmic.
Repeat silently to yourself.
My heartbeat is calm and steady.
My heartbeat is calm and steady.
Feel a soothing warmth filling your belly.
Repeat silently to yourself.
My stomach is warm and comfortable.
My stomach is warm and comfortable.
My stomach is warm and comfortable.
Now imagine standing by a peaceful mountain lake at sunrise.
The air is cool,
Pure and fresh.
Feel a gentle breeze on your forehead and repeat silently to yourself.
My forehead is cool and smooth.
My forehead is cool and smooth.
I am completely calm and relaxed.
Now gradually bring your awareness back to your body.
Focus on your breath.
Feel your belly rising and falling with each breath.
With each inhale feel energy returning to your body.
Now gently clench your fists and tense your arms.
Hold the tension briefly.
Then release and unclench your fists.
Gently tap your right arm awake with your left hand.
Now tap your left arm awake with your right hand.
Take a deep breath in.
And slowly out.
Take another deep breath in.
And slowly out.
Stretch your body fully.
Take a moment to appreciate your state of relaxation.
Open your eyes and feel refreshed and energized.
Welcome back.
Thank you for joining this practice.
May you carry this sense of calm and relaxation with you throughout your day.
