Finding a comfortable position either seated or lying down.
Allow your spine to be straight and your shoulders soft.
Maybe even slightly rolled back a bit.
Your hands rest gently in your lap or by your side if you're laying down.
Keep your jaw soft.
Once you're feeling comfortable and settled into your position,
Gently close your eyes.
Become aware of the points of contact between your body and the support surfaces beneath you.
Notice where the backs of the legs and the hips are making contact with the support of the seat or the floor.
Allow yourself to sink into that support.
Take a full breath in through the nose and then gently exhale through the mouth,
Releasing all of the air from the lungs.
There might even be a little sound with that exhale.
Nice release.
Doing two more slow breaths like that in through the nose and then out through the mouth with a little sigh.
Beautiful.
Now letting go of your breath and allowing it to flow at its natural rhythm and pace.
Breathing in and out through the nose.
Each breath soft and long,
Fluid and steady.
Now bringing your attention to your head and the muscles of your face and notice if you can invite just a tiny bit more softness.
Releasing any tension around the eyes or the jaw or even the neck.
And then moving your attention to your shoulders,
Arms,
And the torso.
Noticing what your body feels like.
What do you notice?
See what parts of your body draw your attention.
Notice that part of the body and invite it to soften just a little bit.
Notice that part of the body and invite it to soften just a little bit.
With each exhale your body softens a little bit more.
Moving your attention to your lower body,
The hips,
Legs,
And feet.
Again,
Noticing what part of the lower body draws your attention and inviting those parts to soften and release as well.
Allow your body to sink further into the support beneath you.
Exhale.
Now gently bringing your attention to your breath.
Being curious about it,
Noticing the qualities of each inhale and each exhale.
The temperature of the air as it enters the nose.
The gentle expanding of the chest and abdomen with each inhale.
The temperature of the air and the full release,
The ease moving through the body on each exhale.
Filling the body with energy on each inhale.
And inviting ease and relaxation into the body with each exhale.
Following your breath in this way for a few moments.
Now gently returning to the points of contact between your body and the support surfaces beneath you.
Starting to tune into the sounds that are around you.
Gently blinking open your eyes and returning to your day feeling refreshed,
Focused,
And clear in your mind and body.
