Begin by finding a comfortable seat,
Either with your legs crossed or with your feet flat on the ground.
And once you feel settled,
You can close your eyes and begin guiding your senses inward.
Start by noticing your breath,
Bringing your awareness to the tip of your nose,
Noticing a slightly cooler inhale and a slightly warmer exhale,
And noticing the flow of air moving from your throat to your navel,
Your navel to your throat,
And noticing where in your body you feel your breath,
Noticing where your breath begins and where your breath ends,
Noticing where in your body you feel the movement,
And now guiding your awareness towards your feet,
Towards your legs,
Towards your hips,
Bringing your awareness towards your belly and your back,
Towards your chest and your shoulders,
Towards your arms and your hands,
Bringing your awareness towards your neck,
Towards your jaw,
Allowing your teeth to part slightly and rest your tongue on the roof of your mouth,
Become aware of your cheeks,
Space around your eyes,
Your eyelids and the back of your eyes,
Bringing your awareness towards your eyebrows,
Your forehead,
And now to the crown of your head,
And begin visualizing a wave of relaxation,
Beginning at the crown of your head,
Flowing down your face and your skull,
Down your neck,
Into your shoulders,
Arms,
Hands,
Feeling that wave of relaxation flowing down your chest,
Your back,
Down your belly,
Into your hips,
Flowing down into your legs,
Into your knees,
And into your feet,
Feeling this wave of relaxation washing over your entire body,
And guiding your awareness back to your breath,
And just noticing if you feel any changes.
Does your breathing feel a little bit easier,
Perhaps a little freer?
Taking a few more breaths here,
And when you feel ready,
Gently blinking your eyes open,
Reorient yourself to your surroundings,
Take a look around the room or space that you're in,
And may you carry the sense of relaxation with you throughout your day.
Thank you.
