Welcome.
Find a comfortable seat or lie down.
Let your hands rest loosely and if it feels good close your eyes or soften your gaze.
Take a slow steady breath in and let it go.
Let your shoulders drop and feel the weight of your body being supported.
Right now there is nothing to do and nowhere to be.
You are safe.
Bring your awareness to your breath.
Notice the coolness of the inhale.
And the warmth of the exhale.
If your mind wonders that's okay,
Simply notice and return to the breath.
Inhale now,
One,
Two,
Three.
Exhale,
Two,
Three.
Four,
Five,
Six.
Repeat this breath pattern now three times leaving a few seconds between each cycle.
Feeling each out breath as a gentle release.
Now bring attention to your feet.
Imagine roots growing from them deep into the earth.
With every exhale let any nervous energy flow down into these roots where the earth can hold it for you.
Feel your spine lengthen,
Tall,
Steady and supported.
Relax your jaw,
Soften your brow.
Tell your body silently it's safe to be here now.
Imagine yourself in a calm welcoming place with others.
A sunlit cafe,
A quiet park or a cozy living room.
Notice the light,
The air,
The warmth of the space.
See yourself breathing with ease.
People around you are engaged in their own worlds.
No one is judging you or watching.
You are simply here.
Let this feeling of safety and belonging fill your chest.
Picture a soft golden light surrounding you.
It moves with your breath and it protects you from harshness while allowing in warmth,
Kindness and connection.
Within each,
With each inhale the light glows brighter.
With each exhale tension melts away.
Breathe in safety,
Breathe out release.
Breathe in safety,
Breathe out release.
Now place a hand over your heart and silently say to yourself,
I am allowed to take up space.
I belong here.
I can move through this moment with ease.
If any anxious thought appears,
Imagine wrapping it in softness as if comforting a dear friend and letting it gently fade away.
Breathe here now for a few moments.
Bring your awareness back to your body and notice where you are supported.
Feel your breath steady and smooth.
Take one last deep inhale and a slow complete exhale.
When you're ready,
Open your eyes or lift your base and carry this steadiness with you into your day.
