Welcome.
Take a moment now to arise.
Not just physically.
But meant to.
Emotionally.
Let yourself land here.
Slowly.
There's no need to change anything yet.
No need to breathe differently.
No need to relax on command.
Just notice.
That you've paused.
Feel the surface beneath you.
Holding your weight.
Supporting you fully notice the contact points your back.
Your legs.
Your hands.
Let gravity do the work for you.
And just gently.
Become aware of the space around you.
The air on your skin.
Quiet.
Or the subtle sounds nearby.
There's nothing you need to do with any of it just noticing.
Now.
Bring your attention to your breath.
Not to control it.
Just observe it.
Let the breath be exactly as it is.
Notice where you feel it most.
The rise of your chest.
The movement of your belly.
The air at your nostrils.
You're not doing the breathing.
Your body is.
And it knows how.
Now,
Imagine.
You're standing at the edge of a rainforest.
You don't need to picture it perfectly.
Just sense it The air is soft.
For more.
Slightly humid against your skin.
There's a quiet aliveness here.
Distant birds.
Leaves shifting.
A subtle rhythm of life all around you.
Nothing rushed nothing urgent and as you stand here.
Notice how the environment itself feels steady.
Like it's been here long before you.
And will remain long after.
There is something deeply regulating about being in a place.
That doesn't rush.
Now.
Slowly begin to notice your breath again.
This time.
Just slightly more intentionally.
Without forcing.
See if you can gently breathe in.
And out.
Similar pace.
No counting yet.
Just a soft,
Even rhythm.
In.
.
.
And down.
Hmm.
And out.
Let it feel natural on force.
You can stay here now for a few breaths in your own time.
Now.
If it feels comfortable.
Begin to lightly count in your mind.
Inhale through the nose for 4,
3,
2 and 1.
And exhaling through the mouth for 4,
3,
2 and 1.
Inhale for 4,
3,
2 and 1.
And exhale for four.
.
.
3.
.
.
Two and one.
And if you could do a few rounds now in your own time and let this even rhythm signal balance to your nervous system.
Now.
Without rushing.
Just begin to gently extend the exhale.
Inhaling through the nose for 4,
3,
2 and 1.
.
.
And exhaling through the mouth for 5,
4,
3,
2 and 1.
And inhaling for 4,
3,
2 and 1.
And exhaling for 5,
4,
3,
2 and 1.
And if you could do a few rounds in your own time.
And just let this exhale be smooth like a slow release.
This is where the body begins to let go.
More deeply Now,
In your mind,
Begin to walk slowly into the rainforest.
The ground beneath you is soft,
Steady and supportive.
Each step is unhurried.
As you are your breath and your movement begin to match naturally effortlessly.
Sunlight filters gently through the leaves.
Touching your skin in soft patterns.
You feel held here.
Not alone.
But supported.
By something steady.
Bring your awareness now to the top of your head.
And slowly.
Begin to scan down.
Your forehead softening.
Eyes relaxing.
Jaw unclenching.
Neck.
And shoulders.
Dropping just slightly.
Without force.
Arms heavy.
Hands relaxed.
Chest rising and falling gently.
Heart space soft.
Not needing to open.
Just allow.
Bring awareness to the belly.
Let it move naturally with your breath.
No holding.
No tightening.
Just receiving.
The breath.
Your hips.
.
.
Like.
Knees.
Calves.
And V.
Feel your whole body Support it.
Grounded and steady.
You arrive at a small clearing.
A gentle stream flows nearby.
Clear,
Steady.
Continuous.
.
.
You sit beside it.
Or simply rest here.
With each longer exhale.
Imagine releasing tension into the water.
Nothing falls.
Just letting it leave when it's ready.
And the stream carries it away without effort.
Without you needing to do anything more.
Your breath is slower now.
Your body softer.
Your nervous system is shifting.
Not because you forced it.
But because she gave it space.
Stay here for a few moments.
Enjoy the simplicity of doing.
Nothing.
Of being still.
Present.
And in the moment.
You now.
Begin to notice your body again.
The surface beneath you.
The room around you.
Gently move your fingers.
Your toes.
And when you're ready.
Take one slightly deeper breath in.
.
.
And exhale slowly.
And take another deep breath in.
And as you exhale.
Exhale with a sigh.
Bringing this study to life.
Grounded feeling back with you.
And gently open your eyes.
You
