Welcome,
May you settle yourself into a nice and comfortable position.
Make sure you're in a quiet place,
Away from any distractions.
Finding a posture that feels both relaxed and alert.
Rest your hands in your lap and gently close your eyes.
And let's take a couple of deep breaths here,
Breathing in fully and breathing out slowly and gently.
Taking a long deep breath in and releasing the breath out slowly.
Breathing in,
Feeling the belly expand with fresh air and breathing out slowly with gentle control.
And allow your breath to become natural and comfortable now.
Allow yourself to relax,
Relax your body.
Notice if you feel any tension or discomfort anywhere and see if you can soften those areas.
With each exhale,
Imagine these areas relaxing,
All tension melting away.
With every breath you take,
You are inviting softness,
Comfort and relief.
And with every exhale,
You are letting go of all discomfort,
Tension and pain.
And now visualize yourself out in nature somewhere that brings you peace,
Somewhere where you feel safe and calm.
This can be an imagined place or a real place,
Anywhere that you would feel most relaxed.
And just take a moment to immerse yourself there,
Seeing the sights,
Smelling the scents,
Feeling the sensations of this relaxing place.
Now,
In your serene place,
Lift your head gently to look up at the sky,
The clear big blue sky.
As you see yourself look up,
You may start to feel a sense of openness and limitlessness.
All that feeling begins to spread through the body.
As you continue looking up into the sky,
There may be some clouds lazily floating by.
Each cloud represents thoughts,
Beliefs or even leftover tension within you.
Any thought or tension within your body is a cloud of a certain shape and size.
So notice what are these clouds like?
Are they light or heavier?
Dense or wispy?
Warm or cool?
Simply observe.
In a moment,
We will release these thoughts,
Feelings or discomforting sensations.
All you have to do is simply focus and relax the part of your body that feels tense or a thought that is troubling you and ask the cloud to move away.
I will count from 10 to 1,
And with each number,
You will relax even more and the clouds will move away.
By the time I reach 1,
You will make all clouds disappear.
So let's begin.
10 Begin to feel a gentle breeze.
9 Allow the breeze to help you move the clouds away.
See them start to drift gently.
8 Watching the clouds begin to drift away with the breeze.
7 The clouds are drifting farther and farther away.
6 Feel the gentle breeze slightly increasing as the clouds drift farther and farther.
5 As the clouds continue to disappear,
You are feeling lighter and lighter.
With each disappearing cloud,
You feel more relaxed,
More peaceful.
4 They disappear more and more,
Drifting away from you now.
3 The sky is becoming clearer and clearer.
The clouds are almost completely out of sight.
2 The sky is clear now,
A vibrant blue.
1 You are feeling so light,
So clear.
Clear of any discomfort.
Clear of worry.
Clear of pain.
Resting here with a sense of lightness and clarity.
Enjoying this beautiful nature around you.
Enjoying your relaxation.
Enjoying this light and soft feeling.
And as this practice comes to an end,
Thank yourself for being here today.
Allow your body to reawaken and move with ease.
Stretch easily.
And when you are ready,
Open your eyes.
