Welcome to this session.
Begin by taking a slow breath in and then let it ease out.
Let your jaw soften and let your shoulders lower.
Let your breath move without any pressure.
You don't need to change anything quickly.
Just allow the body to settle at its own pace.
And now,
Place one gentle hand on your belly or keep your hands where they are.
Feel the slow rise of the breath and then the slow fall.
With each inhale,
Invite a sense of warmth into your body.
Not heat,
Just a soft,
Steady glow.
A calm,
Gentle light.
And imagine this warm glow resting low in your center,
Right behind your stomach.
And with your next breath in,
Let that warm glow expand just slightly.
And with your breath out,
Let it soften and spread.
There is nothing you need to picture perfectly,
Just a sense of gentle warmth growing inside you.
And let that glow rise slowly toward your chest and then feel your chest loosen.
Feel the breath move through more freely now.
And if tension tries to return,
Let the warm glow meet it completely.
Let the warmth soften it.
So breathe in and let the glow brighten and breathe out and let the glow spread.
And now,
Let the warmth move up to your throat.
And with each inhale,
Let the breath in and out.
No pressure and no strain,
Just a smooth sense of ease like sunlight passing behind a cloud.
So let it rise behind your face,
Behind your eyes,
Across your forehead and across the top of your head.
You may notice your breath deepening now on its own.
And you may feel your thoughts slowing and just let it happen.
This warm glow is the opposite of anxiety.
Anxiety tightens and this glow releases.
Anxiety scatters and this glow gathers you back together.
So take another gentle breath in and let it fall out slowly.
Let the warmth travel down your body again into your chest,
Your belly,
Your legs,
Your feet,
Leaving a smooth sense of relief as it passes.
Nothing sharp,
Nothing heavy,
Just steady ease.
So let your whole body feel supported.
Let the glow settle wherever it feels right.
And as we begin to close,
Just return to your natural breath,
Slow,
Soft and unforced.
Feel the space around your chest.
Feel the calm settling into your belly.
Feel the quiet resting behind your eyes.
You created this shift and you can return to it whenever you need.
So take one final slow inhale and a smooth,
Complete exhale.
And when you're ready,
Open your eyes now and move back into your day with a calmer body and a clear mind.
Good work today and namaste.
