Find a comfortable position,
Sit with a nice straight spine place your hands wherever they feel most natural,
Most comfortable and whenever you're ready just close your eyes take a few really nice deep breaths in through your nose and breathe out through your mouth sighing on the out breath feel your stomach gently swell on the in breath allowing your lungs to fill entirely and completely as you sigh out,
Let go of your day maybe you can feel the muscles between your ribs expanding and contracting as you breathe in and out feel your forehead and all the muscles in your face soften,
Let your jaw relax now let go of deepening the breath and allow each breath to simply rise and fall at its own pace,
In its own way just observe the sensations of the breath as it enters and leaves your body now we're going to go through your body,
Start by bringing your attention to your feet tense and release the muscles in your feet,
Scrunching up and then spreading out your toes do this a few times,
Just being really curious about all of the sensations,
Becoming aware of skin,
Muscles,
Tendons and bones now letting your feet be still,
Notice any sensations of temperature,
Tingling,
Pulsing,
Lightness or heaviness you might feel nothing at all and that's completely ok turning your attention to your legs,
Tense and release the muscles,
Just being really curious,
Notice any sensations in your legs become aware of the bones that your muscles are tensing and releasing around aware of the knees,
Aware of the thigh bone resting in your hip socket you might feel stored tension or tightness releasing and dissolving as you tense and release the muscles now let your legs be still and just notice any sensations that you feel,
Maybe warmth,
Coolness,
Tingling or pulsing,
Lightness or heaviness now imagine you're breathing into the pit of your stomach let your belly go soft and just notice all of the sensations and the gentle swelling of your stomach as you breathe feel your stomach and the whole of your torso relax and release with the in-breath feel the breath release without effort,
Simply let the breath go allow your awareness to spread to all of the muscles in your back,
Notice any sensations of tension,
Spaciousness,
Lightness or heaviness imagine you can breathe into all the muscles in your back and notice how your body responds to the breath now imagine you can breathe along the length of your spine and imagine the breath spreading to all the muscles and tendons around your spine notice any sensations on the top of your shoulders,
The sides of your shoulders or the back of your shoulders gently hunch and release your shoulders several times allowing your shoulders to lift and release breathe deeply into the shoulders and notice how they respond,
Notice any changes and sensations of lightness or heaviness follow your spine all the way to the top of your neck where your spine meets your skull you might want to rock your head gently side to side,
Slowly backwards and forwards very gently moving your head in any way that feels good today just notice any subtle sensations or feelings notice the weight of your head,
The sensations in your neck become aware of skin,
Muscles,
Tendons and bones scrunch up all the muscles in your face a few times like you've just tasted a really sour lemon tense your eyes,
Your forehead,
Your cheeks and your mouth tensing all the muscles and then just letting them go,
Really screwing up your face as you tense and then just going back to neutral open and close your mouth a few times in a yawning motion,
Notice sensations in your mouth and in your jaw imagine you can breathe into your jaw and all the muscles in your face you might feel your face soften into a gentle smile gently tense and release your hands,
Curiously noticing all of the sensations try to become aware of muscle,
Tendons,
Skin and bone maybe you can feel the subtle sensation of blood pumping through the palms of your hands the air touching your fingertips now bring your awareness to your arms,
Sensing muscle,
Skin and bone from your shoulders to your wrists breathe deep into your lungs and really feel your ribcage expand on the in-breath let the breath go with as little effort as possible on the out-breath how do your lungs feel as they fill and empty?
Maybe you can feel,
Sense or imagine your heart beating in the centre of your chest try to sense the blood flowing around the body imagine breathing through the very top of your head into your entire body feeling your body as a whole really feel the wholeness of your body in this moment lungs breathing,
Blood pumping,
All of these intricate parts trillions of cells,
All working together without you needing to do anything take a moment here alone,
Just resting in this wholeness and being here keep speaking You back to your day,
Become aware of the room or space that you're in notice the weight of your body on the surface beneath you gently wiggle your fingers and toes when you're ready just open your eyes take a moment to notice how you feel have a gentle stretch and give yourself a big thank you for taking this time enjoy the rest of your day
