So,
Just find a comfortable spot,
Close your eyes and take a few deep deep breaths.
Keep your focus on your breath.
.
.
And slowly let go of the day.
.
.
Let go of the week.
.
.
And slowly let go of everything.
So continue to breath deeply and slowly in your own rhythm.
And now we are going to focus our attention on our feet.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away,
Becoming more and more relaxed.
And now we are going to focus our attention on our legs and hips.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away,
Becoming more and more relaxed.
And now we are going to focus our attention on our stomach and lower back.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away,
Becoming more and more relaxed.
And now we are going to focus our attention on our chest and back.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away,
Becoming more and more relaxed.
And now we are going to focus our attention on our shoulders,
Arms and hands.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away,
Becoming more and more relaxed.
And now we are going to focus our attention on our neck,
Head and face.
Just feeling them,
Feeling if there is any tension,
Discomfort or pain.
And with each inhale and exhale just imagine all the tension melting away.
Now you are completely relaxed and focused.
And now we are going to move our attention to our sense of touch.
So just feel your back against the chair,
Feel the weight of your clothes against your skin,
Feel the small differences in temperature,
Whatever it may be.
Just keep your focus on your sense of touch.
If you get distracted by thoughts or emotions,
Just simply come back and focus on your sense of touch.
And now we are going to move our attention to our sense of hearing.
So just hear whatever you can hear.
It may be the sound of my voice or the background music,
Maybe some people moving around.
Whatever it may be,
Just keep your focus on your sense of hearing.
Let it sink in.
Very good.
You are doing great.
And now we are going to move our attention to our sense of smell.
So just smell whatever you can smell.
It may be somebody's perfume or maybe somebody making lunch.
Whatever it may be,
Just keep your focus on what you can smell.
If you get distracted by thoughts or emotions,
Just simply come back and focus on your sense of taste.
Very good.
You are doing great.
Very good.
And now we are going to move our attention even with our eyes closed to our sense of vision.
So even with your eyes closed,
Just see whatever you can see.
It may be complete darkness or some lights flashing.
Maybe some colors.
Whatever it may be,
Just keep your focus on what you can see.
If you get distracted by thoughts or emotions,
Just simply come back and focus on your sense of vision.
Remember that thoughts are not the enemy.
Very good.
You are doing great.
Very good.
You are doing great.
Very good.
And now we are going to repeat 1,
1,
1 in the back of our minds.
So just repeat 1,
1,
1 in your own rhythm.
By repeating 1,
1,
1 in the back of your mind,
Your nervous system will start to relax.
If you get distracted by thoughts or emotions,
Just simply come back and repeat 1,
1,
1 in the back of your mind.
Repeat 1,
1,
1 in your own rhythm.
Very good.
You are doing great.
Very good.
And now it's time to let go of number 1,
Let go of this world and just be.
Let go of time and space.
Let go of your body and personality.
Let go of all of your expectations and shoulds.
Let go of everything.
Let go and just be here and now.
In this moment,
There is no need for you to do anything,
To be anything or to have anything.
You are enough as you are.
Just breathe and let go.
Be here and now.
Just breathe and let go.
In this moment,
There is no need for you to do anything,
To be anything or to have anything.
You are enough as you are.
So just breathe and let go.
Let go and just be here and now.
Let go of everything.
And now it's time to slowly come back and in your own time just open your eyes.
