Let's begin by finding a comfortable position,
Either sitting or lying down.
Gently let your eyelids close.
Now with your eyes closed,
I invite you to slightly shift your gaze upward as if you are softly looking through your forehead or toward your third eye.
No straining,
Just a gentle tilt.
This upward angle helps signal to your brain that it is time to enter a deeper,
Slower brainwave state.
Now let's invite your nervous system to slow down with a few deep,
Grounding breaths.
You are going to inhale gently through your nose for a count of 4,
Hold your breath for a count of 4 and then exhale slowly through your mouth for a count of 6.
We are going to do 3 cycles and I will be counting so you can focus on your breathing.
Inhale through your nose,
1,
2,
3,
4,
Hold,
2,
3,
4,
Now exhale,
2,
3,
4,
5,
6,
Inhale,
2,
3,
4,
Hold,
2,
3,
4,
Exhale,
2,
3,
4,
5,
6.
Last round,
Inhale,
2,
3,
4,
Hold,
2,
3,
4,
And exhale,
2,
3,
4.
Now just keep breathing in a rhythm that feels good for you.
With each breath let your body soften even more.
Relax your forehead,
Unclench your jaw,
Let your shoulders melt down,
Your hands relax,
Your belly soften,
Your legs and feet heavy and calm.
Now that your body is grounded and your breath is flowing,
We are going to guide your mind into a deeper alpha state with a gentle backward countdown.
This signals to your brain that it's safe to let go and it's safe to go deeper.
We are going to count from 100 down to 1 in a slow and steady pace.
With each number feel yourself relaxing more and more.
If you lose track that's ok,
That just means your mind is already drifting inward.
Let's begin,
98,
Deeper and deeper,
97,
96,
95,
Softening with each breath.
Just keep counting.
Now that you are deeply relaxed,
Connected to your breath and your body feels calm and grounded,
I want you to bring to mind the habit,
Addiction or pattern that you are ready to release.
There's no need to judge it,
No need to feel shame,
Just observe it with compassion.
This habit is not who you are,
It's simply something you've used,
Perhaps to cope,
To soothe,
To feel safe and today you are choosing something new.
Gently place a hand on your heart and silently say,
I am not my habits,
I am not my past,
I choose my future.
Feel the truth of those words ripple through your body.
Visualise yourself standing at a crossroads.
To one side is the old path,
Familiar,
Automatic,
Comforting but limiting.
To the other side is a glowing,
Vibrant path,
Your new self free from that addiction.
Your posture is tall,
Your eyes are clear,
Your energy is vibrant,
You feel free,
Calm and confident.
Now imagine stepping onto that new path.
Feel the first step under your feet.
With each breath feel yourself becoming that version of you,
The one who has already let you go.
That version of you knows how to sit with discomfort and let it pass.
That version of you celebrates the small wins.
That version of you has new,
Healthier rituals that nourish your body,
Heart and spirit.
Breathe in deeply,
As if you're breathing in strength,
Resilience and clarity.
Inhale and choose freedom.
Exhale and let go.
Inhale and choose healing.
Exhale and release the old.
Now bring both hands to your heart and visualise a soft glowing light from within.
That's your inner strength,
Your inner knowing.
This light will guide you in every moment when old urges arise.
You can always return to your breath.
You can always return to this place.
And you can always choose again.
Take a moment now to repeat silently or aloud.
I am stronger than my urges.
I am healing every day.
I have everything I need within me.
I choose freedom.
I choose me.
I know what to do.
And I am strong enough to do it.
I'm not waiting for the perfect day.
That day is now.
This habit is not love.
It's not care.
And it's not who I am anymore.
There's a voice inside me.
A wise,
Clear,
Loving voice.
It never left.
It's been whispering.
And now I choose to listen.
I will not ignore my inner compass.
I will not numb what needs to be healed.
I choose to feel.
I choose to be awake.
I am not broken.
I'm rewiring.
I'm rebuilding.
I'm returning to my real self.
I can sit with urges.
They rise.
They pass.
And I remain.
I don't shame my body.
I thank it.
It has protected me.
It has carried me through pain.
And now I give it something new.
Love.
Rest.
Respect.
This body is my best friend.
And I will stop betraying it.
I will feed it love.
I will speak to it with kindness.
I will treat it like the home I want to live in.
I am stronger than this craving.
I am choosing.
I am choosing again.
I am choosing better.
I am choosing me.
And I will keep choosing.
One breath at a time.
One moment at a time.
Because I am worth it.
And I'm already becoming free.
Stay here in this peaceful state for as long as you need.
And when you begin to return to the present moment,
Greet it with a gentle smile,
Knowing that you just planted a powerful seed of change.
You got this.
