Welcome.
Take a moment to settle in and give yourself the gift of presence.
The holiday season can often feel like a whirlwind of expectations,
Gatherings,
And endless to-do lists,
But right now,
In this very moment,
You're creating a sanctuary of stillness just for you.
Find a comfortable position,
Whether that's seated in a chair,
On a cushion,
Or lying down.
Allow your body to be fully supported,
Letting go of the need to hold or carry anything.
Gently close your eyes or soften your gaze if that makes you feel more comfortable.
Take a deep breath in and exhale slowly.
Feel the weight of the world beginning to soften around you.
Breathe in deeply through your nose,
Drawing in a sense of calm,
And exhale completely,
Releasing any tension you've been holding.
With each breath,
Imagine you're creating a little bit more space between yourself and all that holiday noise.
Think of it as a peaceful bubble of tranquility that's just for you.
So let's bring awareness to your body.
Notice where you're touching the earth or your body is touching the seat.
Feel the steady support beneath you,
Like a quiet friend holding you exactly as you are without any expectations.
Begin to scan your body with gentle curiosity.
Start at the top of your head,
Noticing any tightness in your forehead,
Your jaw,
Your eyes,
And with each breath,
Imagine warm,
Soft light melting away any tension.
Let your shoulders drop.
Release the weight they've been carrying.
Breathe into your chest,
Your heart space.
Soften any tightness around your ribs,
Allowing your breath to create gentle waves of relaxation.
Your arms become heavy,
Your hands relaxed.
Move your awareness down to your belly,
Letting it rise and fall with each breath.
Any stress or worry can simply rest here,
Held with compassion.
Feel your hips,
Your legs growing soft and heavy.
Your feet are connected to the ground,
Steady and secure.
Now we're going to explore a simple breathing technique to calm your nervous system.
Breathe in for a count of four,
Hold for seven,
And exhale for eight.
Let's inhale,
Two,
Three,
Four.
Hold for two,
Three,
Four,
Five,
Six,
Seven.
Exhale for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for two,
Three,
Four.
Hold for two,
Three,
Four,
Five,
Six,
Seven.
Exhale for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for two,
Three,
Four.
Hold for two,
Three,
Four,
Five,
Six,
Seven.
And exhale for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
With each cycle,
You're creating more space between your thoughts and more room for peace.
You can continue on your own for a few minutes.
Inhale for four,
Hold for seven,
And exhale for eight.
Now imagine a quiet holiday scene,
Perhaps it's snow-covered landscape,
Pristine and untouched,
Or a warm room with a soft candlelight,
A gentle fire crackling nearby.
Feel the warmth of a soft blanket around your shoulders.
Smell the subtle hint of pine,
The warmth of cinnamon.
Listen to the soft silence,
No demands,
No expectations.
Visualize any stress as delicate snowflakes gently drifting away on a soft winter breeze.
Watch them float further and further,
Becoming smaller until they dissolve completely.
Now bring to mind one small thing you're grateful for this season.
It could be as simple as a warm cup of tea,
A kind word,
A moment of unexpected beauty.
Let that feeling of gratitude expand in your heart,
Filling you with a sense of quiet joy.
Slowly begin to return to the present moment.
Notice the sounds around you,
Perhaps distant traffic,
The hum of electronics,
Or maybe you have complete silence.
Feel the weight of your body,
The temperature of the room.
Wiggle your fingers,
Your toes,
And take one more deep breath.
As you prepare to move back into your day,
Carry with you this sense of inner calm.
Remember,
You can return to this peaceful space anytime you need.
May you move through the season with ease,
Grace,
And joy.
