Start by sitting comfortably in a way that you're not struggling with any part of your body.
Make sure your back is supported and that you're relaxed but alert.
And when you're ready,
Close your eyes and begin to rest and relax.
Now let's take a deep breath in through the nose and out through the mouth.
And another deep breath in through the nose and out through the mouth.
And one more time,
This time a little slower.
Deep breath in through the nose and slowly out through the mouth.
And now allow your breath to resume its natural rhythm and just observe it for a moment.
Feel your body relax against your seat and see if you can allow yourself to be supported by your chair a little further.
Now let's release any tension that you may be carrying or storing in your body.
Bring your attention to the top of your head.
Unwrinkle your forehead.
Relax your facial muscles.
Drop your jaw.
Now relax the back of the head.
Bring your attention to your neck and throat and rest it there for a moment,
Finding some space through your breath.
Now drop your shoulders.
Relax your arms,
Your wrists,
Your hands and let them rest heavily and easily on your lap or whichever way feels comfortable to you.
Now bring your awareness to your torso.
Open your chest a little wider.
Relax your belly.
Relax your sit bones.
Relax your thighs,
Your knees,
The lower part of your legs,
Your ankles,
Your feet.
Now take a moment to feel the support of the ground underneath your feet and see if you can relax even further.
Let your body rest here for a moment.
Now slowly bring your awareness into your heart and rest it there.
Feel the warmth of the energy of your heart.
Take a moment to feel gratitude towards your body and everything it allows you to do every single day,
Even if you're currently experiencing any pain or limitations.
Just feel grateful that your body carries you through every single day.
Now become aware of your whole body.
Bring your awareness back to the room and slowly,
When you're ready and without rushing,
Please open your eyes.
