🌸 Preparation
- Find a quiet, comfortable place to sit or lie down.
- Allow your hands to rest loosely in your lap or by your sides.
- Gently close your eyes, if that feels safe.
🌬️ Breath Awareness
Take a deep breath in through your nose, filling your lungs fully…
Pause for a moment…
And slowly exhale through your mouth, letting any tension flow out.
Repeat this two more times—inhale calm, exhale release.
Now, let your breathing find its natural rhythm. Simply notice the rise and fall of your chest or belly.
💭 Calming Thoughts
Imagine your mind as a wide, open sky. Thoughts may drift by like passing clouds.
Instead of chasing them, just watch them float, gently, across the sky.
Some may be light, some heavy, but all of them move on.
You don’t need to hold or push them—just notice and let go.
🌊 Body Soothing
Bring your attention to the top of your head. With each breath, imagine a soft wave of relaxation flowing downward…
Over your face, unclenching your jaw…
Across your shoulders, releasing their weight…
Down your arms, your chest, your back…
Through your legs, all the way to your toes.
Feel your whole body resting, safe and supported.
✨ Peaceful Visualization
Picture yourself standing beside a calm lake at sunset. The water is smooth, reflecting golden light.
Each thought that arises, you gently place it on the surface of the lake—like a leaf—and watch it drift away.
You are simply here: breathing, resting, being.
🌙 Closing
Take three slow, steady breaths.
On the inhale, silently say: “I am calm.”
On the exhale, silently say: “I let go.”
When you are ready, slowly bring awareness back to the room. Wiggle your fingers and toes.
Open your eyes gently.
Carry this calmness with you into the rest of your day.
