Taking a few moments to allow yourself to settle.
Feeling your body start to relax.
And just taking a few deep breaths in through your nose and gently sighing the air out of your mouth.
Just to have that sense of release,
A sense of letting go of anything that's been going on today or this week or this month.
In through your nose and gently sigh it out through your mouth.
It also gives you a sense of freedom and it also gives your mind and body notification that you're taking this time.
You're taking a break.
Everything else can just wait.
And as your body starts to slow and recognize this,
Just allowing your shoulders to soften and placing your hands somewhere that feels comfortable,
Allowing your feet to soften and rest.
And if it feels comfortable to do so,
You might like to close your eyes.
And starting to bring your awareness to your senses,
Noticing what you can see even if your eyes are closed,
Noticing if you can see colors,
Shapes,
And even if you can't see anything.
Noticing if there's any movement or maybe it's perfectly still.
And gently bringing your awareness to anything you might be able to hear.
Maybe sounds within the room.
Maybe even sounds within you.
And then noticing sounds further away.
You might like to rest your attention on each sound in turn.
Or you may like to name the sounds.
Just observing what you can hear.
And you may like to notice anything you can smell or taste.
Fragrances within your room.
Or maybe drifting to you from elsewhere.
And noticing any taste of something you've had to eat or drink.
And if you can,
Noticing any taste of something you've had to eat or drink.
And maybe there's nothing and that's completely okay.
And starting to notice what you can feel,
Physical things against your body,
Your clothes,
Your chair or bed or the floor.
Noticing what your hands are in contact with and your feet.
And you might like to just notice feeling any sensations inside,
Any tension or tightness.
Or any emotions that might be there.
Maybe sitting there.
Just observing what's there,
Not trying to change anything.
And as you bring your awareness to all your senses,
Noticing how that brings you into this present moment.
What you can see,
Hear,
Smell,
Taste and feel.
All in this present moment.
And as you become fully aware of your senses,
Bringing your awareness back to your breath.
And become aware of the sensation of breathing.
The gentle movement in your chest as you breathe in.
And the gentle movement as you breathe out.
Noticing where you most observe your breath.
Maybe it's at the start of the breath at the tip of your nose.
Or it's that movement in your chest.
Or maybe even right down into your belly.
And as you follow your breath for a few moments,
Just noticing how everything seems to have slowed down slightly.
Noticing if you feel more settled and relaxed.
And gently bringing your awareness to your face.
And allowing all the features in your face to be aware of you.
Allowing your face to soften and relax.
Releasing any frown or tension in your jaw.
Allowing your whole face to soften and relax.
And bringing your awareness down your throat into your shoulders.
Allowing them to soften a bit more.
Allowing them to rest and relax.
And bringing your awareness all the way down your arms.
Into your hands and fingers.
Allowing them to rest exactly where they are.
Starting to soften and relax.
And bringing your awareness to the front of your body.
Feeling that gentle movement in your chest and maybe your belly.
And just allowing the whole area to rest.
To soften and relax.
Bringing your awareness to the back of your body.
Allowing your upper back to relax.
The back of your body.
Allowing your upper back,
Middle back,
Lower back to just rest.
Allowing your whole back to soften and relax.
Bringing your awareness down into your hips.
All the way down into your legs.
Down to your feet and toes.
Allowing them to just rest.
Starting to soften.
And relax.
Feeling the whole of your body now softening and relaxing.
Just allowing it to rest.
Becoming aware of the gentle movement of your breath.
In and out.
Breathing in.
And knowing you are breathing in.
Breathing out.
Knowing you are breathing out.
Allowing yourself to stay with this breath.
This gentle movement in and out.
And this awareness of breathing in.
And breathing out.
And you can follow the breath for as long as you want.
And then just letting go and allowing yourself some quiet time to rest.
And if your mind starts to wander just gently come back to your breath.
Breathing in.
Breathing out.
And rest.
Breathing in.
And know you are breathing in.
Breathing out.
And know you are breathing out.
And very gently starting to bring your awareness back to your senses.
Noticing what you can feel.
Physical things.
As well as sensations around your body or in your body.
Noticing if you can smell or taste anything.
Becoming aware of what you can hear.
And noticing what you can see now.
Even if your eyes are still closed.
Bringing your awareness forward.
Bringing your awareness fully back to your senses.
Fully back to this present moment.
And gently bring some movement into your body,
Into your fingers and toes.
Your hands and arms.
Your feet and the ground.
Your arms and legs.
Maybe your shoulders.
Having a little stretch.
Whatever your body feels it needs.
Just taking your time.
And when you feel ready,
Opening your eyes.
