Find a quiet and comfortable place to sit or lie down.
Now close your eyes and take a few deep breaths,
Allowing your body to relax and release any tension you may be holding onto.
Now bring your attention to your breath.
Notice the sensation of the air as it enters and leaves your body.
Don't try to control your breath in any way,
Just observe it as it is.
Now take a few slow deep breaths and allow yourself to fully settle into the present moment.
As you continue to focus on your breath,
Begin to bring to mind the image of a peaceful place.
This could be a beach,
A forest,
A mountaintop or anywhere else that makes you feel calm and relaxed.
Visualize the sights,
Sounds and smells of this place and allow yourself to fully immerse in its peaceful atmosphere.
Now imagine that you are standing in the center of this peaceful place.
As you stand there,
Notice any sensations in your body.
Are you carrying any tension or stress?
If so,
Imagine that you are breathing in a soothing,
Calming energy from those peaceful surroundings around you.
As you breathe in this calming energy,
Allow yourself to release any stress or tension you may be holding onto.
Visualize the stress leaving your body with each exhale like a dark cloud dissipating into the air on the horizon.
Bring your attention back to your breath.
Take a few deep cleansing breaths in through your nose and out through your mouth.
As you exhale,
Imagine that you are letting go of any lingering stress or tension in your body.
And as you continue to breathe deeply,
Allow yourself to fully accept and embrace the present moment.
Acknowledge any thoughts or feelings that come up without judgment and then gently let them go as you return your focus to your breath.
When you are ready,
Slowly begin to bring your awareness back to your surroundings.
Notice your fingers and your toes.
Start to wiggle them,
Bringing that awareness back into the room and your current surroundings.
Now take a deep breath and then open your eyes.
Now take a moment to observe your surroundings.
Notice how you feel in your body and your mind.
Remember you can always come back to this practice whenever you need it.
Allow yourself to fully embrace the present moment and release any stress or tension in your body.
And thank yourself for taking a moment to care for yourself.
Thank you for practicing with me.
