Settle into a comfortable position and allow yourself to begin to relax.
Feel the surface beneath you offering steady support.
A sense of ease begins to form.
Let the shoulders soften.
Let the jaw ease.
Allow the muscles of the face to relax.
Bring attention to your breath as it moves gently in and out.
A smooth inhale,
Calm,
Unhurried exhale.
With each breath,
The body settles,
Softening,
Becoming more at ease.
Bring awareness to the top of your head.
A gentle warmth begins here,
Spreading slowly across the scalp.
That warmth flows into the forehead,
Across the temples.
The space around the eyes feels calm and clear.
The cheeks soften.
Your jaw loosens.
The tongue rests easily.
Allow this warmth to move into the neck and throat.
A sense of openness,
Breath moving freely and comfortably.
As the breath flows,
The body responds.
Settling into comfort,
The warmth continues into the shoulders,
Across the collarbones,
Through the upper chest.
The shoulders relax naturally.
Your arms feel supported,
Hands resting with ease.
Bring awareness into the chest.
Feel the breath moving gently here,
A steady rhythm,
A quiet reassurance.
This area begins to feel steady,
Supported.
A sense of confidence starts to form here,
Settling naturally.
Allow awareness to move into the upper back,
Across the shoulder blades,
Down along the spine.
The back feels comfortable,
Supported.
Bring attention into the stomach,
A sense of warmth and softness here.
Breath moving gently through this space.
This area feels settled,
Centered,
Stable.
With each breath,
A feeling of inner steadiness grows,
Reliable.
Allow awareness to continue into the hips and pelvis,
A deep sense of comfort here,
A feeling of support and ease.
Warmth flows down through the thighs,
Into the knees,
Through the calves.
The legs relax fully,
Resting with ease.
Bring awareness to the ankles and feet,
The tops of the feet,
The soles,
The toes resting gently.
Your whole body now feels warm and settled,
Supported,
Present.
Awareness moves through the body as a connected field of sensation,
Steady.
Your breath flows naturally through this field.
Each inhale supporting presence,
Each exhale deepening comfort.
As you rest here,
Confidence continues to take shape,
Stable,
Supportive.
This confidence lives in the body,
In posture,
In the way you occupy space.
It feels warm,
It feels steady,
It feels kind.
Allow this quality to spread gently through the body,
Through the legs,
Into the center,
Up through the chest and the shoulders,
The face remains soft,
The eyes feel clear,
The breath remains smooth and easy.
This confidence supports you in daily life,
In conversation,
In choices,
In moments that call for steadiness.
It moves with you naturally,
Reliable.
Begin to include the space around your body,
The room,
The environment holding you.
Your awareness remains grounded in the body as it gently widens.
Take a slow breath in,
Feel the calm presence you are resting in.
As you exhale,
Allow this steadiness to settle fully.
When you feel ready,
Allow your attention to return naturally to your surroundings.
Carry this calm confidence with you,
Steady,
Supportive.
