Welcome to this space,
A sanctuary where you can pause,
Breathe,
And reconnect with yourself I want you to take a moment to find a comfortable position You can sit upright with your feet flat on the floor Or lie down with your arms resting gently at your sides And if you haven't already,
I want you to close your eyes Or soften your gaze,
Letting the outside world fade into the background Now I want you to take a deep breath in through your nose Letting your belly rise and then exhale slowly through your mouth Let's do this two more times Inhale deeply And exhale,
Releasing tension One more time,
Inhale fully And exhale completely Now let your breath settle into its natural rhythm Trusting that your body knows just what it needs And let's begin by bringing awareness to your body piece by piece Imagine ease and relaxation flowing into each part of you One breath at a time I want you to bring your awareness to the top of your head Imagine a soft,
Warm light gently resting there,
Melting away any tension And as you breathe,
Let this light symbolize ease Now shift your focus to your face Notice your forehead,
Your eyebrows,
Your eyes Are you holding any tension here?
If so,
Allow the light to soften it Now feel your jaw and clench,
Your cheeks relax And your whole face feels light and open Now move your awareness down to your neck and shoulders These are areas where we often hold the weight of the world So as you exhale,
Imagine the light releasing any tightness Feel your shoulders drop,
Your neck lengthen And a sense of ease filling up the space And now bring your attention to your arms From your shoulders to your fingertips Imagine warmth spreading down each arm,
Filling your hands with relaxation Release any grip or tension and let your hands rest naturally Now turn your focus to your chest and the area around your heart Breathe into this space,
Inviting ease and calm And if you feel any tightness or maybe heaviness,
Imagine the light softening Softening your heart with each exhale Allow a sense of openness to expand in your chest Now move your awareness to your stomach Breathe deeply into this area,
Letting your belly rise and fall naturally Let go of any tension you're holding onto here And trusting that ease is truly flowing into this space Now shift your attention to your back Feel the light tracing your spine Relaxing each vertebra,
All the way from the top of your neck to your lower back Imagine any heaviness melting away,
Leaving only calm energy And now bring your awareness to your hips and pelvis This area supports so much of our movement So as you breathe,
Let ease settle here,
Really softening and grounding you Finally,
Let's focus on your legs,
Your knees,
Your calves,
Your ankles and feet And let the light travel down each leg,
Soothing and relaxing every single muscle Imagine the soles of your feet releasing any tension,
Grounding you Grounding you in a sense of ease And now I want you to take a deep breath in through the nose And a deep sigh out,
Really relaxing your entire essence And now that your body's at ease Let's affirm this sense of calm with a few gentle statements You can say these in your mind silently,
Or repeat them out loud,
Whatever feels good to you These affirmations will be said both in English and Spanish To release what I cannot control I embrace ease even in the midst of my busy life My breath anchors me to calm and clarity I trust that I am enough,
Just as I am I give myself permission to rest and recharge Each step I take,
I am able to rest and recharge My life is filled with intention and grace And now,
I want you to take a deep breath in Really letting these words settle in your mind and your heart And as you exhale,
Imagine them spreading throughout your entire body And I'll give you a couple seconds to really feel these affirmations In your body,
In your mind,
In your heart,
In your entire essence And as we come to the end of this practice I want you to know that you can carry this sense of ease with you As you move throughout your day,
Your week,
Or the year And remember that it's okay to pause,
And to breathe And to find calm amidst the busyness You're enough,
And ease is always within reach And now,
I want you to gently bring your awareness back to the room Maybe you want to wiggle your fingers and toes Feeling the energy return to your body And whenever you're ready,
You can gently open your eyes And I just want to say thank you Thank you for sharing this moment of stillness For showing up today,
And for showing up for yourself Because you truly,
Truly deserve it
