Hi my friend.
My name is Samantha.
First,
I want to acknowledge that I know you are going through a difficult time,
And so I hope the time that we spend together can help ease some of that pain.
So today we are going to breathe a little bit,
As breathing is the most natural thing in the world.
And yet,
We tend to forget about it throughout our days.
So let's honor our breath now,
And how it brings us in the present moment,
So that we can relax.
So let's begin,
And take five significant and purposeful breaths.
One,
Fully inhale,
Expanding your belly and chest as much as you can,
Holding it for a moment,
And then exhale,
Feeling a wave of relaxation sweep over you.
Two,
Inhale,
Fill in your entire breathing system with fresh oxygen,
And hold it,
And then exhale,
The wave of relaxation gently sweeping over you.
Three,
Inhale,
So that you're brimming with air,
Holding it,
Soaking in oxygen,
And exhale,
Your body relaxes in different areas,
Without any effort.
Four,
Fully inhale,
Feeling these breaths purifying your entire body,
Then exhaling,
And just notice how you feel,
And five,
A beautiful breath coming in,
Hold it,
Feeling invigorated from oxygen,
And then exhale,
Allowing relaxation to sweep over you.
Take note of how you feel at this very moment.
You now have an abundance of oxygen.
This is how we are created to feel.
Breathing deeply and fully is an expression of self-compassion.
Let your breath become natural,
And just notice how this abundance of air feels.
Now good,
And now just let your eyes wander around,
Looking at all the things around you,
Without looking too long at anything in particular.
Now without any effort,
Allow your mind to choose anything in front of you,
Just something to focus on,
And do not look away from that object.
You will now begin to slowly blink your eyes,
And with each number I say,
You will blink once,
Continuing to stare at that spot in between numbers,
And pause for 3 seconds in between each number.
I will start with 10,
And then go down,
10 blink,
9 blink,
8 blink.
We will continue in this order,
7,
6,
5,
4,
3,
2,
1.
And 0.
Allow your eyes to gently close,
And when you do this,
You feel a wave of relaxation sweep over you.
I'd like you to focus on your sensations at the top of your head.
Just notice how the very top of your head feels.
Let your focus move down to your eyes.
Notice how your eyes feel,
And ask them to relax.
Any small eye movements you notice allow for you to feel calm.
Notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now?
Let your focus move to your nose,
Feeling the slight sensations of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with a natural healing power.
When you breathe out,
Imagine your body feels light and deeply relaxed.
Now very good.
Move the focus now up to your ears,
And notice how they feel,
Whether maybe there is warmth on them,
Or coolness,
And anything that you might hear around you.
Just focus in and try to hear every single noise around you,
And then when sounds come in to your ears,
Have them act as little waves of relaxation,
Taking you even deeper.
Embrace these noises,
Surrender to them.
Notice the sound of my voice,
It is your healing power.
Tell yourself how soothing it is right now,
As I come here forward,
And I am here to help with a voice to help guide you and soothe you.
All other sounds passing through,
And just take you in to a deeper state of healing.
And now focus on your mouth.
How does it feel?
What do you notice?
You can imagine biting into your favorite piece of fresh fruit,
An apple,
Strawberry,
Piece of watermelon,
Whatever it might be.
Notice how it tastes,
Perhaps your mouth waters.
How good it tastes right now.
And then move your focus down to your neck and your shoulders,
And if you feel any tension along the way,
Kindly ask your body gently to release it.
Tell your body you're ready for some self-care,
And this is your time for rest,
And then move your attention slowly down each arm,
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel those sensations on your fingertips.
Allow the focus to go to your chest,
And just relax this area,
As well as your upper back.
If you're holding any tension in this area,
Again,
Just ask your body nicely to let go and release,
As this is your time for relaxation.
This is your time for rest.
Imagine you're focusing on your heart,
And you can feel it beating strongly.
Your heart is here to support you,
Your strong body that is always here for you.
Relax your heart,
And notice how good it feels to do so,
To give the time for relaxation,
To just rest.
Now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering that clean oxygen to your body,
And allow your focus to move through your vital organs and digestive system.
Notice your belly,
And observe it digesting so effortlessly for you,
The beauty of your body and everything it does for you.
Notice your lower back,
And how it presses against the surface you are on,
And if you feel any tension,
Just say to your body,
Please relax,
This is my time,
Please let go of the tension.
Now focus on your pelvis and hips,
And notice any sensations you might be having there,
As they are strong,
And they carry us through the journey of our life.
This takes you deeper into a state of relaxation which heals you,
When you allow them to relax and to heal,
So allow them the time to surrender and heal,
And allow your focus to move down each leg,
Slowly relaxing those as well.
Your legs have been taking you so many places over the years,
And they deserve to relax as well.
This wonderful wave of relaxation moves down your knees,
And down your lower legs,
And all the way to your feet,
And to the very tip of each toe.
Good,
You are doing so well.
Great,
Now we are going to take our focus,
Going back up the same way we came,
But this time imagine you are slowly pulling in your favorite color,
The color is a deeply healing substance.
Ok,
Imagine your favorite color is coming in through your toes and into your feet.
It goes up your legs,
Passing over your knees,
And up into your pelvis and hips.
This beautiful color is filling up your digestive system and belly,
Fills your vital organs,
Continuing into your lungs.
This beneficial color is profoundly healing you,
Just flooding your whole body.
It glows as if it fills your whole heart,
And you notice how happy you become while you are doing this.
The hue travels across your shoulders,
And down each arm,
All the way to your fingertips.
It's coming out your fingertips as if it's sunlight.
This invigorating color is moving up your neck now,
Mending you as it goes.
Feel like you are in a whole new body.
It blankets your mouth,
Your ears,
Your nose,
Your eyes,
Just everywhere in your body.
It instantly fills every tiny space in your brain,
Like a maze going through your brain,
Encompassing your mind,
Healing it as well,
Giving it just so much energy.
It moves all the way to the top of your head,
Starting where we began.
You are now in a complete healing body experience.
Notice how completely relaxed your entire body feels right now.
You became aware of every part of your body,
Putting you completely in the present moment,
And surrendering yourself to the universe.
Being present with yourself allows you to be present in your life.
Can you send this experience compassion?
Go ahead now and send love.
Understand that you are not your pain.
Allow yourself to slowly come back to the present moment in your own time,
Breathing in fresh air and bringing back all that you learned today for the betterment of your relationship with your body,
And whenever you are ready,
Open your eyes full of new knowledge.
Please know,
My friend,
I am always here for you,
And I am here for you on your journey,
So take care,
And I wish the best for you.
