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Sit in any comfortable meditative posture.

Maintain a nice straight back.

Hands on your knees or palms facing up if you wish to lay down for this practice.

Slowly close your eyes and mouth.

Now is a good time to start taking in some deep breaths.

Take in a deep breath through your nose and gently release through your nose.

Take in another deep breath through your nose and slowly release through your nose.

You need to take in long deep conscious breaths for the next few moments.

Now be aware of your body.

What does your body feel like?

Scan your body up and down.

Be mindful of any physical sensations that may rise.

Feel the aliveness within your body.

Feel the aliveness within your body.

Be aware of your face.

Be aware of your face.

Shoulders.

Chest.

Back.

Arms.

Hands.

Belly.

Legs.

Feet.

Be aware of your whole body.

Scanning your body up and down.

Stay connected to the sensation of your body.

You are now in a state of peace and harmony.

Now I am going to count down from 10 to 1.

As I count each number you will feel more and more relaxed.

By the time I reach 1 you will have reached a complete state of relaxation.

10.

Focus on your breath.

9.

Each time you exhale let go of something.

8.

Becoming more and more peaceful and present.

7.

Feeling a sense of peace and harmony.

6.

Your thoughts are not important right now.

Let them come.

Let them go.

5.

Deepen your awareness of this present moment.

6.

You are exactly where you are meant to be.

3.

Completely let go of the outside world.

2.

Your body is now very relaxed.

1.

Surrender to this moment.

With each breath feel your body becoming more and more relaxed.

4.

Mateilcommunicationmovement 1 You Take this relaxation with you for the rest of your day You