Speaker 1: Find a comfortable position, sitting or lying down. Close your
Speaker 1: eyes gently take a deep breath in through your nose,
Speaker 1: filling your lungs completely. Hold it for a moment. Now
Speaker 1: exhale slowly through your mouth, releasing any tension you may feel.
Speaker 1: Take another deep breath in, feeling the fresh air into
Speaker 1: your body, and breathe out, letting go of any stress
Speaker 1: or worries. Feel the surface supporting your body. Notice how
Speaker 1: it holds you securely and safely. With each breath, Allow
Speaker 1: yourself to sink deeper into relaxation. Bring your attention to
Speaker 1: the top of your head. Imagine a warm, soothing light
Speaker 1: touching your scalp, slowly moving down your forehead, smoothing away
Speaker 1: any tightness. Feel this light gently soften your eyes, your cheeks,
Speaker 1: and your jaw. Let your jaw relax and your lips
Speaker 1: part slightly. Let this warm sensation flow down your neck
Speaker 1: and across your shoulders. Feel the muscles release and loosen.
Speaker 1: Your shoulders drop away from your ears as tension melts away.
Speaker 1: The warmth travels down your arms, through your elbows, wrists,
Speaker 1: and into your hands and fingers. Let all the muscles
Speaker 1: become soft and heavy. Bring your focus to your chest
Speaker 1: and heart area. Notice the gentle rise and fall with
Speaker 1: each breath. Imagine the warm lights spreading calm and peace here.
Speaker 1: Let it flow down through your abdomen, releasing any remaining
Speaker 1: tightness or discomfort. Feel the warmth move through your hips, thighs, knees, calves, ankles,
Speaker 1: all the way down to your feet and toes. Your
Speaker 1: whole body feels heavy, relaxed, completely at ease. Now bring
Speaker 1: your awareness to the sounds around you. Notice them without judgment,
Speaker 1: simply observing. Bring your attention back to the rhythm of
Speaker 1: your breath. Feel each inhale. Bring calm energy into your body.
Speaker 1: Feel each exhaled take away tension and stress. If thoughts
Speaker 1: come into your mind, gently acknowledge them and let them
Speaker 1: drift away like clouds passing in a clear sky. Return
Speaker 1: your focus to your breath or to the sensations in
Speaker 1: your body. Imagine yourself in a peaceful place that feels
Speaker 1: safe and comforting. It could be a quiet garden, a
Speaker 1: soft beach, or a gentle forest. Picture the colors around you,
Speaker 1: the textures beneath your feet, the smells in the air.
Speaker 1: Feel a gentle breeze on your skin. Explore this peaceful
Speaker 1: place with all your senses. As you breathe in this serenity,
Speaker 1: imagine it filling every part of your body with calm
Speaker 1: and strength. You are safe here, you are calm here.
Speaker 1: Silently repeat these words to yourself. I am calm, I
Speaker 1: am safe, I am present, I am enough. Just as
Speaker 1: I am, peace fills me with every breath. Take a
Speaker 1: few more slow breaths, now, feeling this moment of rest
Speaker 1: and clarity within you. When you are ready, gently bring
Speaker 1: your awareness back to the room. Wiggle your fingers and
Speaker 1: toes softly, slowly open your eyes. Take one final deep
Speaker 1: breath in and exhale fully. Carry this sense of peace
Speaker 1: and presents with you throughout the day.