Welcome.
Thank you for taking this time to care for your mind and body.
Find a quiet space where you can sit or lie down comfortably,
Free from distractions.
Allow your eyes to softly close and take a moment to honor yourself for being here.
Begin by taking a slow,
Deep breath in through your nose.
Hold it for a moment and exhale gently through your mouth.
Again,
Inhale,
Feel your belly expand,
Your chest lift,
Pause,
Exhale,
Feel your shoulders drop,
Your body soften.
Repeat this a few more times at your own pace.
Inhale,
Pause,
Exhale,
Release.
With each breath,
Imagine you're inhaling calm and exhaling tension.
Allow your breath to settle into a slow,
Soothing rhythm.
If thoughts arise,
Gently return your focus to the feeling of breath moving in and out.
Bring your awareness to the crown of your head.
Imagine a warm,
Gentle light touching the top of your head,
Melting away tension.
Feel this light travel slowly down to your forehead,
Smoothing out any lines of worry.
Let it soften your eyes,
Unclench your jaw,
Release your tongue from the roof of your mouth.
This warm,
Soothing light flows into your neck and shoulders.
Let them drop away from your ears.
Feel the weight of any burdens slip off your shoulders and dissolve into the earth.
Allow this light to flow down your arms,
Through your elbows,
Wrists,
Hands,
And out your fingertips.
Sense your arms becoming heavy and relaxed.
Bring this light to your chest and heart.
Feel it washing away tightness,
Soothing your heartbeat.
Let your belly soften.
No need to hold or brace,
Simply let it be at ease.
Feel this calming energy move through your hips,
Thighs,
Knees,
Calves,
Down to your feet.
Feel your entire body bathed in warmth and peace,
Heavy and supported by the ground beneath you.
Now bring gentle attention to the feeling of anxiety in your body.
Where do you notice it?
Perhaps in your chest,
Your stomach,
Your mind.
See if you can sense it just as a vibration,
Moving energy,
Nothing more.
With compassion,
Acknowledge this vibration.
It may be trying to protect you.
Whisper softly in your mind,
I see you.
I thank you.
I release you.
I see you.
I thank you.
I release you.
Imagine this vibration being embraced by the warm light you've filled your body with.
Visualize it dissolving like mist in the morning sun.
Watch it fade away,
Carried by your breath,
Exhaling it out gently,
Without force.
Stay here for a few moments,
Simply observing your breath.
With every inhale,
Invite calm.
With every exhale,
Release the future,
Release worry,
Release what you cannot control.
Repeat softly to yourself or in your mind,
I release what I cannot control.
I am safe in this moment.
I trust the present and let the future be.
I release what I cannot control.
I am safe in this moment.
I trust the present and let the future be.
I release what I cannot control.
I am safe in this moment.
I trust the present and let the future be.
Feel the truth of these words settling into your body.
Let them soothe your mind like a gentle lullaby.
Stay with your breath,
Allowing peace to grow with each inhale and exhale.
Begin to bring your awareness back to your physical surroundings.
Feel the support beneath you,
The ground,
The chair or the bed.
Wiggle your fingers and toes gently,
Inviting soft movement back into your body.
Take one final deep breath in and sigh it out fully.
When you feel ready,
Open your eyes softly.
Carry this calm presence into your day or night,
Trusting that you can always return here.
Releasing the vibration of the future and resting in the safe embrace of now.
Thank you so much for joining me.
Namaste.
