Find a comfortable seat,
Either on a chair with your feet on the floor or on a cushion.
Rest your hands on your lap or your abdomen and close your eyes if that feels comfortable.
Take a slow deep breath in through your nose.
Hold for a moment and exhale long and slow through your mouth.
Let's do that two more times.
Inhale.
Hold.
Exhale.
One more time,
Slow and steady.
Now bring your attention to the top of your head.
Notice any tension,
Tightness or heaviness.
You don't need to change anything,
Just notice.
Move your attention slowly down to your face,
Your jaw,
Cheeks and eyes.
Allow your jaw to soften.
Let your shoulders drop slightly.
Release any tension you've been holding.
Continue scanning down your body,
Your neck,
Your chest,
Your belly.
Notice where your body feels tight,
Heavy or restless.
Place one hand on your chest or belly and silently repeat to yourself,
I am here.
I am safe.
I am enough.
Now imagine any tension or stress as a gray cloud above your head.
With every exhale,
Picture that cloud slowly drifting away,
Leaving your body lighter with every breath.
Every exhale,
Picture that cloud slowly drifting away.
And then start to move your attention down to your legs and your feet.
Feeling grounded and supported by the floor beneath you.
Feel the weight of your body being held.
Take one more deep breath in and exhale slowly.
Wiggle your fingers and toes.
When you're ready,
Gently open your eyes,
Carrying a sense of calm and grounding into the rest of your day.
Notice how you feel now compared to when we started.
Even the small shifts matter.
You've already begun to move out of survival mode.
Thank you for practicing with me.
