Find a comfortable seated position,
Or lying down on your back,
Gently rock your hips and your limbs side to side.
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.
.
.
Slowly coming to a state of rest.
.
.
.
You will remain still throughout the whole of this practice.
Take some time now to find stillness.
In this practice I will guide you to become aware of different areas of your body,
Whilst breathing in for 5 seconds,
Holding the breath,
And then letting go.
So to start,
Let's focus on the breath,
Breathing in for 5 seconds,
1,
2,
3,
4,
5,
Hold,
And let go.
Now bringing awareness to your whole right hand,
Breathing in to the right hand for 1,
2,
3,
4,
5,
Hold,
Letting go,
Good.
Now again breathing in to the whole right hand,
1,
2,
3,
4,
5,
Hold,
Letting go.
Now becoming aware of your right thumb,
1,
Second finger,
2,
Third,
3,
4,
5,
Holding,
Letting go,
Out the whole of the hand,
Breathing in to your right wrist,
1,
2,
3,
4,
5,
Hold,
Letting go of your whole lower arm,
Breathing in to your right elbow,
1,
2,
3,
4,
5,
Hold,
Letting go of your whole upper arm,
Breathing in to the right shoulder,
1,
2,
3,
4,
5,
Hold,
Letting go of the whole right arm,
The whole right arm,
The whole right arm.
Now breathing in to the whole right arm for 5,
4,
3,
2,
1,
Hold,
And letting go,
Breathing in to the right ribcage,
1,
2,
3,
4,
5,
Hold,
Letting go down the ribcage,
Breathing in to the right side body,
1,
2,
3,
4,
5,
Hold,
And out down the whole of the right side body,
Breathing in to the right hip,
2,
3,
4,
5,
Hold,
And out letting go of the whole upper leg on the right side,
Breathing in to the right knee for 1,
2,
3,
4,
5,
Hold,
Letting go down the right shin,
Breathing in to the right ankle for 1,
2,
3,
4,
5,
Hold,
Letting go down the right foot,
Now the right big toe,
1,
2,
3,
4,
5,
Hold,
Letting go out the whole of the right foot,
Breathing in to the whole of the right foot,
Letting go,
Letting go the whole right leg now,
Breathing in to the whole of the right leg,
Letting go of the whole right leg,
Observe the whole of the right side of the body,
Become aware of your natural breath,
Observe the whole right side of the body without reaction,
Noticing a change,
Not reacting to change,
Entering a deeper,
Healthier state of mind,
Deeper than before,
Becoming aware of the left side of your head and the right side of your body,
Now breathing in to the left side of your head,
2,
3,
4,
5,
And out the whole right side of your body,
The whole right side of your body relaxed,
Now bringing awareness of your left hand,
Inhaling into the left hand for 1,
2,
3,
4,
5,
Hold,
And letting go out of the whole left hand,
Breathing in now to the left thumb,
1,
2,
3,
4,
5,
Hold,
Letting go out of the whole left hand,
Breathing in now to the left wrist,
1,
2,
3,
4,
Letting go of the whole left lower arm,
Breathing in now to the left elbow,
1,
2,
3,
4,
5,
Hold,
Letting go down the left upper arm,
Breathing in to the left shoulder,
1,
2,
3,
4,
5,
Hold,
And letting go out of the whole left arm,
Now breathing in to the whole left arm,
1,
2,
3,
4,
5,
Breathing in to the left ribcage,
1,
2,
3,
4,
5,
And out of the left ribcage,
Breathing in now to the left side body,
1,
2,
3,
4,
5,
And letting go down the whole left side body,
Breathing in to the left hip,
1,
2,
3,
4,
5,
Letting go down the whole left upper leg,
Breathing in to the left knee,
1,
2,
3,
4,
5,
Letting go down the whole left shin,
Breathing in to the left ankle,
1,
2,
3,
4,
5,
Hold,
Letting go down the whole left foot,
Breathing in to the left big toe,
2,
3,
4,
5,
Letting go out of the whole left foot,
Breathing in now to the left sole of the foot,
1,
2,
3,
4,
5,
Hold,
Letting go out of the whole left foot,
Breathing in to the leg,
The left leg,
1,
2,
3,
4,
5,
Hold,
Letting go out of the whole left leg,
Breathing in to the whole left side of the body,
1,
2,
3,
4,
5,
And out the whole left side of the body,
Breathing in to the right side of the head,
1,
2,
3,
4,
5,
And out the whole left side of the body,
The whole left side of the body,
The whole left side of the body,
Relaxed,
Becoming aware of your natural breath,
Sensing a change,
A shift,
Noticing,
Observing,
Without reaction,
Now your whole body,
Aware of your whole body on the ground beneath you,
Natural breath,
Observing your whole body on the ground beneath you at rest,
Still,
Aware of your natural breath,
Noticing the body at ease,
Noticing the parts of the body that touch the ground,
Noticing the parts of the body that touch the air,
Noticing the rise and fall of your lower abdomen in your energy centre,
Letting go of control,
Accepting change,
Moving with intention,
When you're ready,
Start to bring sensation and movement back into your fingertips,
Your toes,
Rolling or shaking the ankles and hips,
Shoulders,
When you're ready,
Rolling to the side of your body and using your arms,
Rise into a seat,
Gently from this seat,
From this seat,
Tuck your chin to your chest,
Swallow down,
Maintaining a sense of connection,
Peace and kindness to yourself and others from here and now,
