Welcome to today's session.
Take a moment to bring your attention to the rhythm of your breath.
Notice the rise and fall of your chest,
The air entering and leaving your body.
Allow each inhale to bring you calm,
And each exhale to release tension.
If anxious thoughts arise,
Acknowledge them without judgement,
Let them pass by like clouds in the sky.
Return your focus gently to your breath,
Flowing in and out with ease.
Now,
Bring gentle awareness to your body,
Starting from the crown of your head and moving down slowly to your toes.
Scan each area without tension,
Simply noticing what is there.
As your awareness settles,
We'll begin a gentle countdown together.
With each number,
Allow yourself to drop deeper and deeper into calm presence.
5.
I am steady.
4.
I am grounded.
3.
I am safe.
2.
I am calm.
1.
I am here.
Remember,
You are not defined by your anxious moments,
You have met discomfort before and moved through it.
You will be able to do it again.
If these feelings linger,
Know that they are temporary.
Awareness and time will gently ease them.
Be gentle on yourself and let yourself be in this moment just as you are.
Now,
Begin to return to your surroundings,
Feel your breath,
Your body,
Your presence.
You are grounded,
You are safe and you are calm.
Thank you for joining today's practice.
