Sit back comfortably in a position that you find agreeable and in which you can stay for a while without being disturbed.
You can also dim the lights if possible.
If necessary,
Feel free to adjust your position and place your head on a support to stop it from falling forward suddenly.
Now I invite you to close your eyes and while your eyes are closed,
I invite you to gather all your attention and focus it on yourself,
On your body.
It is time to become conscious of every part of your body,
Your feet on the ground,
The weight of your body placed where it is.
It's like a moment apart that you're giving yourself right now.
This is just for you.
Nothing else matters to you but this moment.
And you know that you will come out of this feeling fresher,
Regenerated,
Ready to attack the rest of your day.
As you hear my voice and you will continue to do so clearly throughout this journey,
I invite you to focus your attention on your breathing.
Take time to observe it quietly.
Witness your breathing and let it do what it does best,
There in the moment,
So that it's pleasant for you.
You can feel the air as it enters your nostrils and when breathing out,
You can feel the air escaping.
And you can mentally follow the path of your breath as you inhale and exhale.
With the air you breathe,
You let calm,
Tranquility and relaxation enter you.
And when you exhale,
This calm settles within you more and more with each exhalation,
More calm,
More tranquility.
There's no special way to relax.
There's only your way.
Do not try to do it one particular way or another.
Just welcome in the calmness,
Tranquility and peace as it is in this moment for you today.
And as you breathe quietly at your own pace,
Project yourself into a place that's particularly soothing for you.
Maybe it's by the sea,
In the mountains,
On a river bank,
Any place at all.
In any case,
This is a place,
Imaginary or real,
That revitalizes you.
This may be a place where you particularly enjoy to take naps on summer vacation or at home.
Take time to visit this place.
And while the images take shape,
Little by little,
You can see all that there is to see in this place.
Feel everything there is to feel.
Perhaps even hear any noise there is to hear and feel within yourself the sensation you have when you're in this soothing place.
And while you are fully present in this place,
Get into the position that is most comfortable for you,
Sitting or standing,
Lying or any other position that allows you to rest.
Perhaps there are thoughts that come to you.
Believe them,
Look at them,
And let them go.
As if from where you are,
You could see them in the distance coming towards you,
Passing in front of you,
And then getting further away again,
Little by little,
To let the sensations of the moments settle within you.
The smells,
The colors,
And the sounds of this place.
Maybe you can look at the sky in the distance,
Looking up while keeping your eyes closed,
And let yourself be surrounded by the sky,
As if you were letting it or another element take you away.
And while you are surrounded,
Everything softens around you,
Gradually fading and giving way to emptiness.
Deeper and deeper,
Deeper and deeper.
And when the time is right for you,
You focus your attention once again on your breathing.
Your breathing is like energy,
Strength that you exhale.
And with each exhalation,
This energy,
This force will spread around inside your body and mind,
Giving you what you need,
More power or strength when you need it.
And inhale.
While keeping your eyes closed,
Another moment,
You can reconnect with your body on the chair.
Feel once again your feet on the ground,
Your breathing.
You may already want to move,
Yawn,
Stretch.
Bringing anything interesting,
Useful,
Or beneficial with you,
Now you can open your eyes and come back to the here and now,
Totally,
Completely.
Thank you for your attention.
