Let's begin by finding a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a deep breath in through your nose,
And exhale slowly through your mouth,
Allowing yourself to settle into this moment.
Now bring your attention to your feet,
Notice any tension or tightness there,
And as you breathe out,
Let that tension melt away.
Allow your feet to feel heavy and relaxed.
Next,
Move your awareness up to your ankles and calves.
With each breath,
Let them soften and release,
Feeling any stress simply drift away.
Now focus on your knees and thighs.
As you exhale,
Feel them becoming warm and relaxed,
Letting go of any tension they may be holding.
Bring your attention to your hips and lower back.
As you breathe deeply,
Allow this area to loosen and soften,
Feeling your entire lower body become completely at ease.
Now shift your awareness to your stomach and chest.
With each breath,
Allow these areas to expand and relax,
Letting go of any tightness or stress.
Move up to your shoulders,
Feeling them drop away from your ears as they release all tension.
Let this wave of relaxation flow down your arms,
Through your elbows,
Wrists,
And all the way to your fingertips.
Now shift your awareness to your stomach and chest.
With each breath,
Allow these areas to expand and relax,
Letting go of any tightness or stress.
Move up to your shoulders,
Feeling them drop away from your ears as they release all tension.
Let this wave of relaxation flow down your arms,
Through your elbows,
Wrists,
And all the way to your fingertips.
Bring your focus to your neck,
Letting it soften and relax,
Releasing any strain.
Now move your awareness up to your jaw,
Allowing it to unclench and feel your cheeks and eyes soften.
Finally,
Bring your attention to the top of your head,
Allowing any remaining tension to melt away,
Leaving your entire body deeply relaxed.
We'll now take a moment to acknowledge how you're currently feeling.
Wherever you are on the emotional scale,
Allow yourself to feel it without judgment.
Take a deep,
Centering breath in through your nose,
And exhale slowly through your mouth,
Letting your current emotion leave your body as you exhale.
As you continue to breathe deeply,
Bring to mind a past experience that made you feel truly good.
It might be a moment of joy,
Love,
Peace,
Or accomplishment,
Something that made you smile from the inside out.
Allow yourself to relive that experience,
And feel those positive emotions start to fill you up again.
Feel a smile come across your face as you recall this feel-good moment.
I'll give you a couple of minutes of quiet time so you can enjoy your experience.
Now shift your focus to the future.
Imagine something that you're looking forward to,
Something that excites or inspires you.
Picture this future experience as vividly as you can.
Feel the anticipation,
The happiness,
And the sense of fulfillment that it brings.
Notice how your body responds to these thoughts,
How it feels lighter,
More relaxed,
And more at ease.
I'll give you a moment to feel this experience.
Stay with this feeling of goodness for as long as you'd like,
Knowing that you can return to it any time you need.
When you're ready,
Take one more deep breath,
And as you exhale,
Bring yourself back into your body.
Gently open your eyes,
Carrying this sense of feeling good with you into the rest of your day.
