Finding a comfortable position,
Lying down or seated,
Whichever you prefer.
Just making sure you feel supported and comfortable.
Taking a few deep breaths in through your nose and gently sighing your breath out through your mouth.
Deep breath in and as you breathe out,
Letting go of anything that's been happening,
Anything that's on your mind,
Just letting it all go,
Having that sense of release as you breathe out.
When you feel ready,
Just allowing your breath to fall back into its natural rhythm and just follow your breath for a few moments,
Knowing you can always come back to your breath at any time if you find your mind starting to wander.
And as you bring your awareness to your breath,
Maybe just opening your eyes for a moment if you've closed them,
Taking a look around the room that you're in,
Noticing colours and shapes,
Maybe shadows,
Reflections,
Noticing what's close to you and what's further away.
And if it feels comfortable to do so,
Now closing your eyes and noticing what you can see now.
Can you still see what you could see with your eyes open?
Can you see shapes,
The outline of things?
What colours do you see now?
Can you see what you can see now?
Noticing what you can see even with your eyes closed and starting to become aware of what you can hear.
Maybe sounds within the room,
Elsewhere in the building and maybe sounds coming from further away.
Totally focusing on your sense of hearing,
Starting to notice if you can smell anything or taste anything,
Fragrances within your room,
Or maybe drifting to you from outside,
Any lingering flavours within your mouth,
Becoming aware of your sense of smell and your sense of taste and starting to become aware of your sense of touch,
Noticing what your hands are touching.
How do they feel?
Noticing what your feet are touching.
How do they feel?
Maybe noticing the weight of your clothes or how they feel.
Maybe you can feel the air on your skin.
Noticing what parts of your body are in contact with something else.
Gently scanning through your body.
How do you feel?
Any sensations?
Any sensations?
Areas of tension?
Really becoming aware of your sense of touch and observing how you feel.
And as you bring yourself into this present moment through your senses,
Gently becoming aware of your breath again,
The gentle movement in your body,
Your breath in and your breath out.
Know that you are breathing in,
Breathing out,
Know that you are breathing out,
Aware of your breath as you breathe in,
Aware of your breath as you breathe out.
And as you breathe in,
You might like to say to yourself the word peace and as you breathe out,
You might like to say the word calm.
Breathe in peace,
Breathe out calm.
Breathe in peace,
Breathe out calm.
And stay with this for as long as you like,
Allowing yourself this space and time to rest and just be.
You
