When we connect with our body,
It helps us ground into the present moment,
Feeling like we are more in the here and now.
So take a moment now to find yourself a comfortable seated or lying position as we practice this step breathing on our hand together.
Let's begin this practice now.
So turning one palm to face you,
And bringing your forefinger now to the top left hand side of the hand by the thumb.
We're making small lines like a step,
Across and down,
Across and down,
Across and down.
I'll guide you fully through this.
So we want them to be equal lengths and we end up by the little finger.
You don't have to draw on your hand if you don't want to,
But it really helps you draw into the sensations.
Bringing you into the here and now,
Feeling that sensation of your finger touching your hand helps to relax you as well.
Otherwise,
Just follow my breath instructions.
So we're starting by the thumb,
We'll draw a line across as we inhale,
Small line,
And then exhale as you come down,
Inhale as you go across,
Exhale as you come down.
And when you get to your little finger,
You can start again at the thumb if you wish.
Just take a moment to acknowledge your breath,
Breath flowing in,
Breath flowing out.
As you inhale,
Trace along and exhale down,
Inhale across and exhale down.
And continue it,
Inhaling,
Exhaling,
Inhaling,
Exhaling,
Inhaling,
Exhaling.
And then if you've reached the bottom,
Start again at the top by the thumb,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
Continuing at a pace that works for you,
Drawing the awareness to the sensations of the finger on the hand.
Awareness to the body,
Expanding and releasing with each inhale and exhale.
And on the next exhale,
Allow your breath to return to its usual pace.
Imagine yourself at the top of a staircase.
Picture this staircase in as much detail as possible.
Notice the colour of the steps,
The texture of the handrail,
And any other features that stand out to you.
Take a breath in and out,
Becoming more and more relaxed and feel this relaxation spreading throughout your body.
Know that with each step you take down this staircase,
You will sink deeper into a state of peaceful relaxation.
Now take the first step down,
Feeling the firmness of the step beneath your foot,
Feeling a wave of relaxation washing over you,
Starting from the top of the head,
Flowing down to the tips of the toes.
Continue down the staircase.
Nine.
Continue each step as you go,
Feeling more and more relaxed.
Eight.
Sinking deeper and deeper with each step.
Seven.
Feel this relaxation deepening and enveloping you like a warm blanket.
Six.
Allowing yourself to let go a little more,
Releasing any tension or stress that you may be holding on to.
Five.
Completely letting go,
Surrendering to the embrace of relaxation.
Four.
Descending further down the staircase and notice how each step brings you closer to a state of profound relaxation.
Three.
Deep state of calm and tranquility washing over you.
Two.
Completely at ease.
And one.
You have reached the bottom of the staircase now,
And you are completely relaxed,
Completely at peace.
Take a moment to bask in this feeling of deep relaxation,
Allowing yourself to enjoy it fully.
Know that you can return to this state of relaxation whenever you choose,
Simply by connecting with the breath and imagining yourself at the top of the staircase,
Taking that first step down.
When you're ready,
Bring the awareness back to the present moment,
Feeling refreshed,
Rejuvenated,
Fully relaxed.
Open your eyes when you're ready,
Feeling calm and centered,
Ready to enjoy your day.
Come back and use this technique whenever you feel the need.
If you enjoyed this meditation,
Do check out my courses.
