As you place your body in a comfortable position, begin to gently close your eyes, allowing your body to relax and quiet down. Begin to take deep, full breaths, allowing your breath, as you exhale through your mouth or nose, to wash over your body in warm soothing waves. Notice any noises happening around you, and let them fade gently into the distance. Feel any tension throughout your body begin to slowly soften and dissipate as your warm breaths wash over your body. I will begin to slowly count backward from 10 to 1, and as I get closer to 1, your body will be feeling more and more relaxed, and all tension will be released from your body.
10-9-8-7-6-5-4-3-2-1…(tone of your voice in a decrescendo). You are now in a state of deep and gentle relaxation. Your body is resting quietly while your spirit, the essence of you is ever present.
As you take notice of the different parts of your body, you notice them getting more and more relaxed. Your head and neck have become completely relaxed; all tension has left this area…Your shoulders and both of your arms have become completely relaxed; all tension has left this area…Your chest and stomach area have become completely relaxed; all tension has left this area…Your hips and pelvis area have become completely relaxed; all tension has left this area…Your legs have become completely relaxed; all tension has left this area…Your entire body feels relaxed and calm. Nothing disturbs you now; you are completely relaxed. If any tension, thoughts, images or feelings arise, whatever they may be, simply notice them as if they are engulfed in a soft, puffy cloud, and let them gently pass by, paying no attention to them and offering no judgment as they dissipate in the distance. You are completely relaxed.
As your body is resting gently and quietly, and feeling complete calmness and safety, your spirit is ever present. Your spirit states: I am forgiven, I am strong, I am able, I am well. Again, as your body is resting quietly and feeling complete calmness and safety, your spirit is ever present. Your spirit states: I am forgiven, I am strong, I am able, I am well.
A color of your choice comes to mind, for which when you see this particular color of yours, you become empowered, resilient, full of strength, wellbeing and joy.
Now allow your attention to drift back to your resting and calm body. Your color has gradually permeated the air around you and you are now able to breathe this color in and out, which washes over your body in gentle waves as you exhale. As you breathe your color in and out, you are feeling empowered, resilient, full of strength, wellbeing and joy. See and feel that your resilient spirit allows your body to feel calm, at peace, and full of joy. Your body and your spirit alike state: I am forgiven, I am strong, I am able, I am well.
Now as I count forward from 1 to 10, climbing from the deeply relaxed states of wellbeing to the awake consciousness of 10, notice that your body and spirit bring with it the thoughts and feelings of: I am forgiven, I am strong, I am able, I am well. As we climb toward 10, notice your body beginning to wake up slowly, so that when we arrive to 10, you open your eyes, feeling fully awake and alive, and are filled with the thoughts and feelings of: I am forgiven, I am strong, I am able, I am well.
Let us begin our soft and gentle climb to becoming fully awake and conscious in this room…
10-9-8-7-6-5-4-3-2-1! (Tone of voice in a crescendo). Gently open your eyes, move your arms and fingers, your legs and toes, head and neck around. Recall your thoughts and feelings from the combined sense of your body and spirit of: I am forgiven, I am strong, I am able, I am well. Carry with you for the rest of the day: I am forgiven, I am strong, I am able, I am well.
