I invite you to get comfortable and allow yourself to sink into the seat or the floor beneath you and allow your eyes to gradually close turn your attention to your breath breathing in slowly through your nose allow your breath to make its way into your belly and then slowly breath out through your mouth breathing in to your belly and out through your mouth breathing in and out let your breath go deeper and deeper now allow your attention to focus on your feet starting with your toes notice whatever sensations are present warmth,
Coolness,
Whatever's there just notice it and imagine that as you breathe in that the breath goes all the way down into your toes bringing with it refreshing air now also bring that refreshing air to the soles on your feet as you breathe in and out next focus on your lower legs and knees notice whatever sensations are present and simply stay with them now start to breathe new fresh air into them and as you exhale release any tension and stress allowing the muscles to relax and soften breathing in and out now bring your attention to your thighs,
Hips and buttocks and notice whatever sensations arise it may be a feeling of heaviness or lightness or you may become aware of the floor beneath you start to breathe in refreshing air into these areas and as you breathe out allow these areas to relax and soften breathing in and out now bring your attention to your back notice whatever sensations are there not judging or thinking but simply observing what is right here,
Right now take a breath in and imagine your back being nourished by fresh air and as you breathe out exhale any tension and stress breathing in and out now bring your attention to your stomach and chest notice whatever sensations are there and simply observe what is right here,
Right now take a breath in filling first your stomach and then your chest with fresh nourishing air and as you breathe out exhale any tension and stress breathing in and out now focus on your shoulders,
Arms and hands and bring your awareness and presence to these areas invite your breath to refresh and replenish your shoulders,
Your arms and all the way down to the tips of your fingers as you breathe in and out softening,
Relaxing,
In and out now begin to notice the sensations in your neck,
Face and head and as you breathe in bring your nourishing,
Refreshing breath into these areas and as you breathe out release any tension in and out relax,
Release and bring your attention to your eyes and imagine breathing into your eyes and as you breathe out allow them to rest in and out relax,
Release as you continue to breathe in and out at your own pace allow this fresh air to spread throughout your body breathing in and out relax and refresh start to bring yourself slowly and gently back into the room and when you are ready open your eyes and breathe in and out
