Let's make a start.
Find a comfortable sitting position.
Don't worry much about your legs.
Just focus on your back.
Keep your back straight without tensions on your shoulders,
No tensions on your neck.
Pay attention to your body weight.
Don't lean too much on your left,
Don't lean too much on your right.
Just maintain a gentle balance in your body.
No tensions on your eyes.
Make sure that you don't have tension in your eyes.
And now we will start scanning our body from the top of our head to the tiptoes.
We will scan our body with the intention of relaxation.
We will feel now the top of our head,
Trying to relax our head,
The top of our head.
In this gentle and soft feeling of relaxation,
Start going down to your forehead,
Your eyebrows,
Your eyes.
Keep going down through your cheeks,
Your mouth,
Your chin.
Keep going down through your neck,
Your shoulders.
Stay there a little bit and release the tensions of your shoulders.
Now keep going down with this gentle feeling of relaxation,
Releasing all the tensions accumulating in your arms.
Relax your arms,
Your hands,
Your fingertips.
Go back to your chest.
Relax your chest.
Keep going down through your abdomen.
Relax your abdomen,
Your lower back,
Your hips.
Relax your hips.
Keep going down to your knees.
Relax your knees and your legs.
Release the tensions in your legs,
In your feet,
And tiptoes.
Feel completely relaxed in your body.
If you still feel some tension on your shoulders and your back,
Keep releasing it.
Release all the tensions accumulating in your body.
Start paying attention to your breath.
Just pay attention,
Don't control it.
Just observe your breath.
And every time you exhale,
You feel how you let go all the tensions accumulating in your body and now your mind.
Every time you exhale,
You feel lighter.
You feel rest.
You feel refreshed because you have let go all the tensions accumulated in your body and your mind.
And simply observe your breath.
Feel the air that comes in and out through your nose.
Feel the texture of the air that comes in and out.
Start feeling the rhythm of your own breath by paying attention to the movements of your chest.
Observe how your chest moves in and out every time you inhale and exhale.
Just notice the movements of your chest when you breathe in,
When you breathe out.
If you pay close attention,
You will notice that your abdomen also moves when you breathe in,
When you breathe out.
So gently move your attention from your chest to your abdomen and feel,
Notice the movement of your abdomen when you breathe in,
When you breathe out.
If you feel distracted,
Bring back your attention to your abdomen,
To the gentle movements of your abdomen when you breathe in,
When you breathe out.
Move your attention now back to your chest.
Observe again your chest,
The movements of your chest when you breathe in,
When you breathe out.
And now place your attention on your nose and keep feeling the air that comes in and out from your nose when you breathe in,
When you breathe out.
Inhale deeply,
Exhale long and softly.
Inhale deeply again,
Exhale long and softly.
Inhale and while you exhale,
Start moving your fingers,
Your feet,
Your shoulders.
Start coming back.
Move slowly your body.
And finally,
Open your eyes.
