Please take a moment to get into a comfortable place.
Sit or lie down in a position that feels good for you.
Take your time and use whatever props you need to support your comfort and allow you to come to stillness.
If you are lying down,
Feel your whole body supported by the floor beneath you.
Bring your shoulders a little bit further away from your ears.
Maybe gently move your head from side to side.
Then allow the back of the head to settle in a neutral position.
If you are seated,
Feel your sit bones where they are touching your mat or support.
Imagine you have a piece of string coming out of the top of your head,
Pulling you gently towards the sky.
At the same time,
Imagine you have a tail coming out of the base of your spine,
Pulling you gently towards the earth,
Grounding you.
Take a few moments to find the balance between being pulled upwards from your head and being grounded from your sit bones.
If lying down,
Notice all of the points of your body as they are touching the floor.
I invite you to gently bring your chin slightly towards your chest to create a little bit more space in the spine and the back of the neck.
Now bring your attention to your breathing.
Not trying to change it,
Not trying to force it,
Just noticing each and every in-breath and out-breath without judgment.
Take in some big,
Deep breaths.
Feel your lungs up with air.
Hold and now exhale.
Let it all the way out.
Again,
Take in a beautiful,
Big,
Deep breath.
Feel your lungs with fresh,
Delicious,
Beautiful fresh air and let it all the way out.
Allow your body and mind to relax as you focus on your rhythmic breathing.
In and out.
In and out.
Feel your body relax as your muscles unwind.
Feel your tension release.
It's okay to let go.
You are safe and secure in this space.
It is safe to begin relaxing.
Now,
Imagine yourself in the forest at the edge of a beautiful river.
Look around you.
Notice the tall,
Straight trees.
Look up and see the beautiful blue sky.
Not a cloud to be seen anywhere.
Notice the sounds of the birds singing in the trees.
Notice the sound of the trees gently swaying in the breeze.
What else can you hear?
Feel the freshness of the air,
The trees,
The flowers.
Take a few minutes to explore the forest at the edge of the river.
Notice all the different colours and textures you can see and feel.
Notice all of the different smells.
Notice all of the,
.
.
.
.
.
Allow yourself to sink into a state of heaviness as you imagine yourself wading into the peaceful and calm river.
Continue slowly walking,
Step by step,
Until you reach the middle.
Notice the feel of the riverbed under your feet.
Notice the temperature of the water as it moves across your skin.
Feel the water glide across your skin as you move ever so slowly and smoothly through the still water.
Feel the weight of your body give way to the buoyancy of the water.
Feel as you become lighter.
When you have reached the middle,
Stop and slowly sink beneath the water's surface.
Feel the water surrounding your head like a halo as you come back up.
Allow the water to take all the anxiety,
Fears,
Tensions and trauma as you slowly rise above the surface.
Allow your heart and your head to feel what is happening.
Remember an experience of pain as you have experienced it in the past.
And then dip beneath the surface and let the calming,
Healing waters collect your pain and carry it away.
Twirl and dance within the water as you allow yourself to wash any negative feelings from your body.
Watch as the water beads and rolls down your skin,
Taking past traumas,
Hurt and pain with it.
Slowly and slightly lower your body into the depths of the river and feel the water's gentle push,
Forcing you back to the surface.
Know and feel the same gentle push within yourself.
Know the strength and resilience that is within you.
Feel yourself regaining power and control of your thoughts,
Feelings and emotions.
Leave the weight of fear,
Trauma and anxiety below the river's surface as you emerge lighter.
Embrace the water rushing over your skin,
Shedding all negative vibes from your body as it returns back to the river.
When you are ready,
Turn and begin slowly making your way back to the shore.
Don't look back.
Leave all fear and anxieties behind you.
As you slowly emerge from the water,
Stand taller,
Hold your head higher,
Walk confidently to your future self.
You are strong.
You are loved.
You are special.
You are needed.
You are ready to face whatever comes your way.
Feel yourself grounded to Mother Earth as you leave the river and walk back through the forest.
Like the trees you are walking through,
Stand tall.
Like the trees,
Allow yourself to bend.
Like the trees,
Remind yourself you are strong,
Steady and stable.
You are loved.
You are special.
You are needed.
.
Bring your awareness back to your breath.
Once again,
Just noticing your breath.
Not trying to change it,
Not judging it.
Noticing the natural pause at the top of the inhale and the natural pause at the bottom of the exhale.
It may only be a split second or it might be a little longer.
Not changing it,
Just noticing.
.
Let's take three big,
Beautiful breaths.
In through your nose,
Out through your nose.
Begin to gently wriggle your fingers and your toes.
If it feels good for you,
You may want to stretch your arms overhead and have a whole body stretch.
Gently bringing your awareness back into your body.
If you have been lying down,
Come back to a comfortable seated position if it's okay for you with your eyes closed or a soft downward gaze.
Bringing your hands together at your heart centre.
Palm touching palm.
Fingers touching fingers.
Allow yourself to be thankful for taking time out of your busy day for yourself.
And may we be thankful we have each other to share this journey with.
May your day ahead be filled with love and happiness.
Namaste.
