All right,
So laying down,
Or coming seated in a comfortable position.
If you feel restless,
It's okay to move slightly,
Or use a weighted blanket for grounding.
Briefly notice the farthest sound you can hear outside the room.
Now,
Bring your focus to the sound of your own breath.
State a positive present tense intention three times mentally.
Examples,
I am calm and focused.
I allow myself to rest.
Or I am enough exactly as I am.
Keep your focus moving quickly from part to part,
As they are named,
Not lingering.
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
Palm of the right hand,
Wrist,
Elbow,
Shoulder,
Right hip,
Knee,
Ankle,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Moving to the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
Palm,
Left wrist,
Elbow,
Shoulder,
Left hip,
Knee,
Ankle,
Sole of the foot,
Left big toe,
Lower back,
Middle back,
Upper back,
The entire spine,
The belly,
Chest,
Throat,
Jaw,
Tongue,
The space between the eyebrows,
The entire body.
Imagine your brain is a busy glowing engine that has been running too hot.
Visualize gently lifting your brain and submerging it into a cool,
Clear mountain stream.
Feeling the rushing water,
Wash away the mental static,
The energy,
The to do list,
The chatter,
Washing away the brain fog,
The tension,
Anything that no longer serves you.
Allowing the wash away to happen.
As you place it back,
Feel a sense of equilibrium between the left and right hemispheres.
Cool,
Quiet,
Spacious.
To keep your mind from counting your breaths backward from 10 down to one.
Example,
Inhale 10.
Exhale 10.
Inhale nine.
Exhale nine.
Inhale seven.
Exhale seven.
Inhale six.
Then four.
If you lost count,
Simply start again at 10.
With no judgment.
Knowing that wherever you are,
It is completely okay.
Starting to mentally repeat your intention three times.
Once more.
From here,
Slowly notice the weight of your body on the floor.
Sense the coolness on your skin and induce movement into fingers and toes.
Whenever you're ready.
Roll on to the right side.
Before slowly sitting up.
Practice is complete.
