Just start by making yourself nice and comfortable,
Sitting or lying down,
Whatever feels best for you and if you want to you can gently close your eyes,
Allow your hands to rest softly by your side or in your lap and let your shoulders drop,
Let your jaw unclench.
Take a deep breath in through your nose and sigh it out slowly through your mouth,
Let's do that again,
Inhale deeply and exhale and as you exhale just allow any tension or stress or any negative emotional energies,
Allow them to just release as you breathe out and if you want to make an audible sound as you breathe out just letting go all of tension and stress,
Just do that.
Let your breathing begin to find a natural rhythm when you're ready,
Slow and steady,
You might find that you're breathing quite quickly sometimes and that's because you're stressed and it also signals and feeds back to the nervous system that we're stressed so by deliberately slowing down the breath you can calm down your nervous system,
Nice and slow and steady,
Allow yourself to arrive here in this moment,
Just you in this moment.
Remember the last time it was just you and you,
Nothing is needed from you right now,
Just for this time,
Nobody needs anything from you,
This time is just for you,
You are safe,
You are held,
You are supported.
Bring your attention now to the top of your head as you continue to breathe slow and steady and gently scan down through your body,
Your forehead,
Eyes,
Jaw,
Neck,
Let go of any tension you find along the way,
Imagine you're breathing softness into each part,
Scan down through your shoulders,
Arms,
Hands,
Let them feel heavy and relaxed,
Just let go,
Just let go,
Scan down through your chest,
Your belly,
Soften everything,
Your hips,
Your legs,
Your feet,
Let them melt into the floor or bed or wherever you are,
Let your whole body be still and supported,
Now in your mind's eye I want you to imagine a warm light,
It might be golden or white or any colour that feels soothing to you,
This light hovers just above your head and it represents calm,
Compassion and clarity,
Slowly,
Gently it begins to pour over you and as it moves down it clears away the noise,
It lifts the weight,
It says you are allowed to rest,
Feel it moving down over your face,
Your shoulders,
Your chest,
Like warm water in a shower,
Melting away the stress and as this light washes over you I invite you to repeat quietly in your mind or aloud if you wish,
I choose me,
I am safe,
I am allowed to rest,
I am doing my best,
I am enough.
You might be tempted to feel guilty for resting,
For stopping,
For taking this time or maybe you even find it difficult to take this time but this is what allows you to keep going,
This is what strengthens you for tomorrow,
Breathe that in,
You have done so much,
You are doing so much,
Let go of the guilt,
It serves no one.
When you choose you,
You become better at wearing every one of those hats that you wear,
You become the calm in the chaos,
You lead from a full cup.
Imagine now that you are holding your own hand,
Maybe you even want to do that now,
Hold your own hand,
The way you might hold your child's,
There is love and compassion in that hand,
There is reassurance,
There is strength.
Say to yourself,
I am here,
I've got you,
You've done good and you have,
Let the warmth of those words wash over you,
Let them settle into your heart,
Let your breath stay soft and easy,
Let yourself rest here for just a little longer.
When you are ready,
Begin to wiggle your fingers and toes or if you are going to fall into a beautiful restful sleep,
Just go deeper and deeper into that beautiful sleep and as you sleep you will recharge more than ever before,
Each and every night and if you are about to open your eyes you will feel energised,
Strong and as if you've had a proper rest.
Bring gentle awareness back into your body,
Roll your shoulders,
Maybe stretch and when it feels right you can open your eyes,
Take a moment before you get up,
There is no rush and thank yourself for being here and choosing you to be here.
You are not alone,
You are enough,
You are doing better than you think.
