Whenever you are ready,
Take a few moments to become comfortable in your chair.
Take a few cleansing breaths,
Slowly breathing in and slowly exhaling,
Allowing any distractions and stress of the day to flow out of you.
Give yourself permission to spend the next little while caring for your mind,
Body and spirit.
Know that your spirit is supported by your body.
Feel your body being supported by the chair beneath you.
The chair is supported by the floor.
The floor is supported by the foundation of the building.
The foundation is supported by the Earth.
The Earth is supported by the universe.
The universe sits securely in the palm of your Creator's hand.
Bring your awareness to your body.
Slowly bring your consciousness from your head down through your neck to your shoulders,
Arms,
Lungs,
Heart,
Abdomen,
Hips,
Buttocks,
Thighs,
Calves,
Ankles,
Balls of your feet and your toes.
Notice if there is any place you feel tension or tightness.
Just breathe a cleansing breath into the tension.
You may choose to hold on to any tension you feel is necessary for you to feel safe.
Always honor what you need.
Notice how your body feels.
Notice your breath.
Is it deep and full or short and shallow?
Allow yourself to connect with your breath with the knowledge that this breath travels through your body to bring you nutrients and bring you life.
With each in-breath,
Just notice how it feels as it travels through your body.
Notice how it feels as you exhale.
Bring to mind a single comforting thought on which to focus.
You may wish to use a word such as spirit,
Open,
Safe,
Calm,
Freedom,
Truth,
Peace,
God,
Nature,
Strength,
Or a word of your own choosing.
Use whichever word or thought resonates the strongest for you.
This word will become your mantra or tool to bring you healing and comfort.
Now gently and slowly take a cleansing breath and as you do,
Focus on your mantra.
Slowly exhale.
And once again,
Think of your mantra.
Now follow this repetition,
This rhythm of your breath in and out.
As you do this,
You may wish to visualize yourself standing at the edge of the ocean,
Watching the waves as they come in and out.
Gently tickling your toes in and out.
Do not argue with your thoughts that come to your mind.
Just let them pass and return to the repetition of your breath and your mantra.
As other thoughts come to mind,
Gently return to your repetition of your breath and your mantra,
Breathing in and out.
As you sit in this comforted state,
Allow yourself to visualize yourself floating on a raft in the water,
Being gently supported and rocked by the soft flow of the water beneath you.
Feel yourself being touched and nurtured by the warmth of the sun on your skin and the cool water that surrounds you.
Feel the air as it brushes against your skin.
This is your time to be nurtured and rocked and to feel as secure as a baby being rocked by their mother.
Feel safe knowing that right now there is nothing that anyone needs from you.
Should any thoughts or concerns come to mind,
Allow yourself to place them on a leaf and place the leaf into the water.
Watch the tide take your concerns as you let them go.
Just allow your concerns to float away.
Notice they will not float away if you do not let go.
It is your choice.
You only have to let go when and if you are ready.
As you let go of your problems and concerns,
Breathe in some relief,
Comfort,
And peace.
Soon it will be time for you to leave this sacred,
Peaceful place.
Know that you can return here whenever you wish.
Become aware that your Creator's hand supports the universe.
The universe supports the earth.
The earth supports the foundation of this building.
The foundation supports the floor.
The floor supports the chair.
And the chair supports your body.
And your body supports your spirit.
Gently become aware of your breathing.
Wiggle your fingers and your toes.
And slowly open your eyes.
