Welcome,
Take a moment to get comfortable,
Whether you're sitting or lying down,
Make sure your body feels supported and at ease.
Gently close your eyes and let your hands rest loosely in your lap or by your sides.
Now,
Take a slow deep breath in through your nose and exhale softly through your mouth.
Let's do that again,
Inhale deeply,
Filling your belly,
Your chest,
Your whole body with air and exhale,
Releasing any tension you've been holding.
As you continue to breathe slowly and naturally,
Allow your body to relax a little more with every breath.
Feel your shoulders drop away from your ears,
Unclench your jaw,
Soften your forehead.
Let your breath become an anchor,
Steady,
Calm,
Peaceful.
With every exhale,
Imagine you're letting go of all the thoughts,
Worries and to-do lists from your day.
You don't have to fix or control anything right now,
You can simply be.
Now,
Bring your attention to your body,
Notice where it touches the floor or the chair.
Feel the gentle weight of your body,
Supported,
Grounded,
Safe.
If you notice your mind wandering,
That's completely ok,
Just return to your breath.
Inhale,
Calm,
Exhale,
Release.
Imagine now a warm golden light glowing at the centre of your chest.
With each breath in,
That light grows brighter,
Filling your heart with peace and with each breath out,
It spreads through your whole body,
Relaxing your arms,
Your legs,
Your face,
Your mind.
This golden light represents your inner calm,
The part of you that's always peaceful no matter what's happening around you.
You can always return to this place inside.
Take a few moments here to simply breathe and feel this calm energy flowing through you.
You are safe,
You are grounded,
You are exactly where you need to be.
Now,
Slowly start to bring your awareness back to the present moment.
Feel the surface beneath you,
Notice the air on your skin.
Take one last deep breath in and gently exhale.
When you are ready,
Softly open your eyes,
Take a moment to notice how you feel,
A little lighter,
A little calmer,
A little more at peace.
Thank yourself for taking this time to care for your mind and body,
You did something good for yourself today.
Thank you.
