Welcome.
Find a quiet,
Comfortable space where you can relax without distractions.
Sit or lie down in a position that feels restful,
And close your eyes when you're ready.
Take a deep breath in through your nose,
Filling up your lungs completely.
Hold it for a moment,
And then exhale slowly out of your mouth.
Feel your body begin to soften and relax.
Take another deep breath in,
And as you exhale out of your mouth,
Begin to release the weight of your day.
Picture any worries fading away with each breath.
And now I want you to bring your awareness to the present moment.
Allow yourself to pause,
Letting go of anything that has happened today,
Or anything that may come tomorrow.
This is your time to rest and recharge.
And now,
I want you to start to scan your body,
Beginning at the top of your head.
Notice any tension in your forehead,
Your temples,
With each inhale and exhale.
Imagine any tension melting away.
Move your attention slowly down to your neck.
Breathe deeply,
And as you exhale,
Feel your shoulders drop away from your ears,
Allowing them to sink into a state of relaxation.
Continue to scan down your body.
Notice the rise and fall of your chest as you breathe.
Feel the gentle rhythm of your breath softening any tightness.
In your stomach and back.
Next,
Focus on your arms and your legs.
Visualize them becoming completely relaxed,
As if they are growing heavier and sinking deeper.
Into the surface beneath you.
And finally,
Feel this relaxation extend all the way to your ankles.
Your entire body is now relaxed.
Bring your attention back to your breath.
There's no need to change it.
Just observe its natural rhythm with each inhale.
Imagine a sense of calm entering your body.
With each exhale,
Release stress and tension.
Visualize a warm,
Soothing light above you.
This light slowly begins to descend.
Gently enveloping you.
It feels peaceful and safe.
Imagine this light washing over your entire body.
Dissolving all worries.
And leaving a sense of tranquility in its place.
If your mind begins to wander,
That's okay.
When you notice that your mind has wandered,
Gently guide your focus back to your breath.
And the warm light surrounding you.
Silently to yourself,
Repeat the following affirmations.
I am safe and it is okay to rest.
I release the stress of today.
My body is calm.
My mind is clear.
Feel the meaning of these words.
Settle within you as you continue to breathe slowly.
Allow yourself into a state of rest.
There's no need to rush.
Simply remain in this soothing state.
As you feel sleep begin to take over.
Carrying you to a place of calm.
You are exactly.
.
.
