Finding a comfortable seated position,
Either on a chair,
On the floor,
Keeping your spine straight and your body relaxed.
You can rest your hands on your legs,
A hand over your heart or on your belly,
Whatever feels most comfortable and supported for you.
Gently closing the eyes or simply lowering your gaze.
Take a slow,
Deep breath in through your nose and exhale gently through your mouth.
Letting your chest and belly expand as you breathe in and soften as you breathe out.
Continue this for a few breaths,
Letting your body settle.
Now imagine yourself in a place that brings you calm,
A place where you feel safe,
A forest,
A beach,
A park,
A quiet room.
Picture all the details of this place,
The colors,
The textures,
The sounds.
Feel the calmness of this space seep into your body,
Grounding you deeper into a state of relaxation.
A few more breaths here as you picture this space.
And shifting your attention now to different parts of your body.
Notice the way your legs are resting,
The way your back is held upright,
The gentle rise and fall of your chest with each breath.
Let your shoulders drop and soften your face.
Allow yourself to relax just a little bit more with every exhale,
Bringing your awareness to the top of your head,
Slowly scanning down through your face,
Down your neck,
Your shoulders,
Your chest,
Down your belly,
Releasing any tension that you find.
Continue down through your hips and legs and all the way to your feet,
Feeling into each part of your body and softening as you breathe.
And let's come back to your feet,
Noticing the points of contact with the ground.
Imagine your feet sinking into the earth,
Feeling steady and secure,
Feeling a sense of heaviness and stability as you anchor into the ground.
With every breath,
Feel that connection growing stronger,
As if you're being held by the earth itself.
And take a moment to set a simple intention for the day ahead.
It could be a word like peace,
Focus,
Gratitude,
Love,
Joy.
Whatever intention comes to mind is perfect.
Take that intention in with your next inhale,
Feeling it fill your body and your mind.
With every breath,
Imagine this intention settling deep within you.
When you're ready,
Begin to bring your awareness back into the room,
Wiggling your fingers and your toes,
Feeling the ground beneath you once more.
Take one more deep breath in,
Slowly exhale,
Releasing and letting go.
And you can gently open your eyes,
Taking a moment to notice how you feel and gently returning to your day,
Carrying this sense of grounded calm within you.
