Welcome.
I'm honoured to be here with you this morning.
Let's begin together,
Slowly and gently.
This is your time,
A few moments to come back to yourself,
Kindly and without pressure.
Find a safe and comfortable space,
Whether you're sitting or lying down,
Allow yourself to rest into the support beneath you.
Let your body be held,
And when you feel safe to do so,
Gently close your eyes.
Now take a long slow exhale,
And breathe in through your nose,
Then let it all go,
Slowly,
Steadily,
Smoothly.
Once more,
Breathe in,
Allowing your belly to relax and expand,
Filling your lungs with air,
And breathe out,
Even slower.
Now let your breath return to a natural rhythm,
Easy,
Soft,
Gentle and steady.
Let's begin at the top of your head.
Imagine a warm,
Calming light above your scalp,
Like warm sunlight.
And this light begins to move slowly down,
Down through your scalp,
Your forehead,
Smoothing out any tension behind your eyes,
Softening the tiny muscles around the mouth and the jaw.
And as it moves down your neck and into your shoulders,
You feel a gentle melting,
A letting go.
Allow the light to continue flowing down through your arms,
Your elbows,
Your hands and your fingers.
With every breath,
Feel your muscles softening,
Your thoughts slowing,
Your whole body beginning to rest into a deeper stillness.
Now the warm light moves to your chest,
Flowing around your heart,
Gently softening the breath and expanding the space inside you.
With every exhale,
Imagine you're letting go of a small weight.
You don't even need to know what it is,
Just let it drop away.
And now feel the light moving into your belly,
Relaxing the centre of your body.
Giving permission for the tension to dissolve.
It continues into your pelvis,
Your hips,
Your thighs,
Knees,
Lower legs,
Ankles,
All the way down to your toes.
Your whole body is resting now.
Safe,
Grounded and supported.
Nothing to do,
Nowhere to be,
No need to rush.
You're okay to feel at ease.
You're okay to feel calm.
Just be.
Now let your attention settle into your heart centre,
Right in the middle of your chest.
And as you rest your focus there,
Imagine a small warm light growing gently.
It's not fierce or bright,
Just steady,
Warm.
This is the quiet strength inside of you.
With each breath,
This light grows warmer.
It radiates calm.
It holds you steady.
And it reminds you that even when the world feels rushed or uncertain,
This quiet inner space is always available to you.
You may like to silently repeat these phrases.
I am safe.
I am calm and composed.
I move through this day with quiet strength and clarity.
If your mind wanders,
That's okay.
That's just what minds do.
No need to judge it.
Simply bring your attention back to the breath.
Now imagine that this warmth in your chest gently expands throughout your body.
Outward through your limbs.
Your hands.
Your feet.
Into the space around you.
You are surrounded by steadiness.
You are held.
You are ready to meet your day,
Not with force,
But with grace.
Let this state linger for just a moment longer.
Let it soak into your cells,
Your breath.
Start to return slowly.
Take a gentle,
Smooth breath in.
And a long,
Gentle exhale.
Wiggle your fingers.
Roll your shoulders.
Maybe stretch the body gently.
Feel fully supported by the seat or the ground beneath you.
And when you feel ready,
Open your eyes.
Feel fully refreshed,
Awake with improved clarity.
Carry this clarity and calm with you.
Let it journey with you and within you throughout your day.
Remember,
You can always come back here to this feeling.
This calm lives inside you.
You're never far from it,
And it's always available to you.
Thank you for taking this time for yourself and for sharing this practice with me.
I look forward to practicing with you again tomorrow.
