Find a quiet,
Comfortable place where you won't be interrupted.
Sit in the chair.
With your feet flat on the floor.
Or lighten.
If that feels better.
Place your hands gently on your lap.
Or a new start.
Let your shoulders relax.
Take a moment.
To simply be.
And notice your breath.
Don't change it,
Just observe.
Is it shallow or deep?
Fast of school.
Does it feel easy or restricted?
There is no right or wrong,
Only awareness.
And feel.
Your contact points.
Bring it attention.
To where your body hits the surface beneath you.
Feel your feet on the floor.
The weight of your legs in the chair.
Your back against the cushion.
Let yourself notice the support beneath you.
Remain yourself.
I am here.
I am supported.
Now scan for tension.
Slowly move your awareness through your body.
Starting at the top of your head.
Moving time.
To your forehead.
Your cheekbones.
You draw.
And notice,
Is your jaw clenched?
Or less.
Lose any tension.
Try and let it go a little.
Now move your awareness down through your neck.
And your throat.
To your chest.
And now bring your awareness.
To your right arm.
Notice your shoulder.
What do your shoulders feel like?
Tense.
See if you can let them drop.
Just a little.
And moved in through your right hand.
It down to your forearms.
Into your hands.
And let any tension that's collected drain out through the tips of your fingers.
Of your attention now to your left arm.
Moving your awareness down.
Three forearms.
Into your hands and again,
Allowing any tension to flow out through your hands,
Down and out through your fingers.
Notice your hands.
Are they relaxed?
Or are they gripping something?
See if you can release your hands just a little.
Bring your awareness down.
Three.
You're back.
And your shoulder blades.
And then your spine.
As do around your hips.
And bring your attention down front of your body.
Right down your abdomen.
And notice any tension.
What are you holding?
Any part of your abdomen tightly.
If you notice some tightness,
Take a deep breath.
And breathe out the tension.
Try that again.
A deep breath in.
And push through your stomach,
Out into the environment around you,
Any tension.
That you're holding them.
Now move your awareness to your right leg.
Malou your attention to move down through your thighs in the backs of your legs.
Then past your knees.
And into your calves all the way down until you reach your feet.
And again any tension that you've collected.
If you allow it to move down through your foot.
Down into your toes.
And out into the ground.
And do the same with your left leg,
Starting at the top and moving down through your thigh and the back of your left leg.
Then tense with your knee.
Then pass your calves.
Into your ankles moving any tension down onto your foot.
Through the foot to your toes.
Out the tips of your toes into the ground.
Notice your breathing.
And if there's been any speeding up.
Try and slow this down a little.
Maybe taking a deep breath and sighing out allowing it to come to a slower pace.
See if you can notice the furthest Oye sound from you right now.
Bring your attention in slightly and notice the next further story sound.
Bring your awareness in closer again and notice the sounds directly around you in the room.
Bring your attention closer in and notice any sounds from your own body.
In your breath.
Any gurgling.
Remind your body that you are in the present moment right now.
Not the past.
Not anywhere else.
But right here.
In this present moment.
Place a hand over your heart.
And take one slow breath.
Feeling your body rise and fall.
Now begin to wiggle your fingers.
And your toes.
Repeating to Come back.
Into the space.
And when you're ready.
You can open your eyes.
