And take a few breaths in and out,
And become really aware of your breath,
Your breathing,
How your chest and abdomen are moving,
The way the air flows through the nose and throat to the lungs,
And the same way out with every exhalation,
And you can imagine that with every inhalation you're breathing relaxation,
Calmness,
Stillness,
And with every exhalation you breathe out tension,
Stress,
Anxiety.
Every breath out you breathe it away from you,
Let it escape your body through the breath,
In and out,
And then allow this relaxation to spread throughout your body,
To the feet,
Slowly rising up through your body all the way up to the top of your head,
And allow yourself with every exhalation to sink deeper and deeper into the chair or the mattress where you're lying,
And let the tension escape through the breath,
And allow yourself to be carried away on this chair or the mattress where you're lying,
And allow yourself to be carried away on this chair or the mattress where you're lying,
And allow yourself to be carried away on this chair or the mattress where you're lying,
And allow yourself to be carried away on this chair or the mattress where you're lying,
And allow yourself to be carried away on this chair or the mattress where you're lying,
And allow yourself to be carried away on this chair or the mattress where you're lying,
Focus on breathing,
Flowing of the air,
Sound of your breathing,
Movement inside your body,
If you want to you can put a hand on the abdomen and the chest and feel the warmth of your hands onto your body,
Your own warmth,
Your own love,
Yourself love,
And then when you feel you are ready you can start moving the toes and the fingers,
Give more connection to the body,
Maybe also the hands,
Put up the knees,
Tilt your pelvis back and forth,
The lower back into your mattress or chair,
Maybe all the shoulders,
Whatever you need to find this connection with your body again,
All in your own time,
There's no rush at all,
And now whenever you feel ready you can become aware again of your surroundings,
Slowly open the eyes,
And if you need some more time that's all right as well,
Now you're ready,
Welcome back awake
