Finding a comfortable seated position,
Either on a chair or on the ground,
Start to still your body,
Quiet your mind.
Allow your eyes to gently close.
And begin by taking a few deep breaths,
Inhaling deeply and exhaling audibly through your mouth.
So inhaling through the nose,
And exhaling through the mouth.
And doing that two more times,
Inhaling through the nose,
And exhaling through the mouth.
And one more time.
And exhaling through the mouth,
And exhaling through the mouth.
Letting it go,
Letting it all go.
And starting to focus on your breath,
Noticing the rise and fall of your chest or belly as you inhale and exhale.
And with each inhale,
I'd like for you to visualize or imagine that you're inhaling a calm,
Peaceful energy that's filling your whole body.
And with each exhale,
Visualize or imagine or sense however you can,
That as you exhale,
You're releasing any tension,
Any anxiety,
Or any worry that you've been holding onto.
Inhaling calm,
Peaceful energy,
Exhaling tension,
Stress.
Inhaling calm,
Peaceful energy,
Exhaling tension,
Releasing worry with each breath out.
And just for this little while that we do this today,
Have nothing to worry about.
So enjoy the way this feels,
To have nothing to worry about.
And enjoy the way it feels to have relaxation moving through the body with each inhale.
Relaxation and calm,
And with each exhale,
Releasing any tension or anxiety.
This is a luxury that very few people allow themselves to take a little time out of your busy day to just relax.
So enjoy the way this feels to have relaxation moving through the body.
Inhaling calm,
Peaceful energy,
Exhaling tension or stress.
And as you do this,
As you inhale,
Calm,
Peaceful energy,
And you exhale tension,
Anxiety,
Stress,
You may even see or feel a little bit of relief in your breathing.
So enjoy the way this feels to have relaxation moving through the body with each inhale.
You may even see or notice or experience or feel a color or colors as you inhale this calm,
Peaceful energy.
You may feel or see a color moving through your body.
And as you exhale,
Release tension and anxiety.
You may also see or sense a color or colors releasing,
Moving out of the body.
Inhaling calm,
Peaceful energy,
Exhaling tension,
Anxiety,
Stress.
And as you do this,
As you continue to focus on the breath,
Inhaling calm,
Peaceful energy,
Exhaling tension,
Anxiety,
You may notice that your mind wanders.
And as your mind wanders,
When you notice that happening,
Simply call it back to your breath.
Imagine that your mind is like a puppy.
And if a puppy started to run off,
Run away,
Because it was interested in something,
It wanted to smell a new tree or a flower,
You wouldn't yank the leash to bring the puppy back.
You would gently call the puppy back.
Treat your mind the same way.
As your attention wanders,
Gently call it back and refocus on the breath.
Inhaling calm,
Peaceful energy,
Exhaling tension,
Releasing it.
As the mind wanders,
You may notice that your mind wanders.
And as you do this,
As you do that,
You may notice that your mind wanders.
As the mind wanders,
Gently calling it back,
As you would a puppy with kindness and compassion,
And refocusing on your body and the breath as the breath moves through the body.
And now starting to feel again the surface beneath you,
The floor under your feet,
Starting to notice any sounds inside the room or outside the room,
Beginning to wiggle your fingers and toes,
And as you're ready,
Allowing your eyes to gently open.
