Find a comfortable position,
Seated or lying down,
Where your body can fully rest and be supported.
Allow your hands to rest easily and gently close your eyes or soften your gaze.
Take a slow breath in through your nose and a long steady breath out through your mouth.
Let that exhale signal a shift from doing to being.
You don't need to hold everything together right now.
For these next few minutes,
You're allowed to set the world aside.
Bring your attention to your breath.
Notice its natural rhythm without changing it.
With each exhale,
Imagine releasing one small layer of tension physically,
Mentally,
And emotionally.
Now gently bring your awareness to the top of your head.
Soften your scalp.
Unclench your jaw.
Let your tongue rest easily in your mouth.
Allow your shoulders to drop away from your ears.
Feel the weight you've been carrying begin to lift,
Even just a little.
Bring your awareness down through your arms,
Elbows,
And hands.
Let your hands soften.
They work so hard for others.
They can rest now.
Shift your attention to your chest and your heart space and notice the rise and fall of your breath here.
Imagine your breath creating space.
Space for ease,
Space for compassion,
And space for yourself.
Quietly repeat to yourself,
I am allowed to pause.
I do not have to earn rest.
Bring your awareness to your belly.
Let it soften.
Let go of holding.
Let go of bracing.
Let go of guarding.
With each breath out,
Feel yourself becoming more grounded and more present.
Now feel your hips,
Thighs,
Legs,
And feet.
Let them be heavy.
Let them be supported.
Feel the ground beneath you holding you,
Just as you hold so many others.
As your body relaxes,
Allow your mind to settle too.
If thoughts arise,
Simply notice them and allow them to pass like floating clouds moving across the sky.
There's nothing you need to solve right now.
Repeat these affirmations to yourself.
I am doing enough.
I am enough.
Calm and clarity are available to me.
Take one more slow nourishing breath in and one more unhurried breath out.
When you are ready,
Gently bring your awareness back to the room.
Wiggle your fingers and toes and open your eyes,
Knowing you can carry this sense of calm,
Focus,
And ease with you into the rest of your day.
You can return to this feeling anytime,
One breath,
One pause,
One moment at a time,
Anytime you need to.
