Welcome. Let’s begin by gently settling into a comfortable seated position. You can sit on a cushion, a chair, or wherever you feel most supported. Let your spine be tall but not tense. Allow your hands to rest softly in your lap or on your knees.
When you’re ready, softly close your eyes or lower your gaze.
Take a moment to arrive—to bring your attention inward.
Begin to notice your breath, just as it is.
No need to change anything yet—just observe.
Feel the inhale enter through your nose… and the exhale leave through your mouth or nose.
Let yourself land gently in this moment, with each breath as your anchor.
Now begin to deepen your breath just a little.
Let each inhale fill your lungs…
And each exhale gently release any tension you’re holding.
With each breath, let your body soften a bit more.
Feel the weight of your body being held by the ground beneath you.
Let your shoulders drop, your jaw unclench, your brow soften.
Let’s take a moment to settle even further through a gentle body scan.
Bring your attention to the top of your head…
Notice any sensation, or lack of sensation. No judgment—just awareness.
Now slowly move your attention down to your forehead… your eyes… your cheeks…
Relax your jaw and notice if you’ve been holding tension there—allow it to loosen.
Now move down to your neck and shoulders.
With your next exhale, imagine any tension melting away from this area.
Let your shoulders fall away from your ears.
Bring your awareness to your arms…
Your elbows… wrists… and hands.
Feel a sense of heaviness, of release.
Now draw your attention to your chest and your heart space.
Notice the rise and fall of your breath here.
If there’s any tightness, just breathe gently into it.
Move your awareness down to your belly…
Allow it to soften with each breath.
There is nothing to hold in, nothing to do—just be here.
Bring your attention to your hips and pelvis,
then scan down through your thighs… knees… calves… ankles… and finally your feet.
Feel the connection between your body and the ground—rooted, supported, steady.
Now we’ll shift into the 4-7-8 breathing technique. This breath can help calm the nervous system and bring you even deeper into the present.
We’ll begin together:
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Inhale through your nose for 4…
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Hold the breath for 7…
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Exhale slowly through your mouth for 8…
Let’s do that again—
Inhale for 4…
Hold for 7…
Exhale for 8…
Now continue at your own pace.
Inhale…
Hold…
Exhale…
[Repeat for 4–5 cycles, or as long as feels right.]
With each round, feel your body settling more deeply.
Let go of any remaining tension. Let go of the day. Let go of needing to be anywhere else but here.
After your final breath cycle, return to your natural rhythm of breathing.
No effort—just presence.
Feel your body, your breath, and your grounded connection to the earth.
Notice any shifts in your state—perhaps a bit more calm, a bit more clarity.
And when you’re ready, begin to gently bring movement back into your body.
Wiggle your fingers… your toes…
Gently roll your shoulders or your neck if that feels good.
Take one final deep breath in…
And let it go with a long sigh…
Slowly, in your own time, allow your eyes to open.
Let the room come back into view.
Carry this sense of grounding and calm with you as you return to the rest of your day.
Thank you for taking this time for yourself.