Find a comfortable position with a nice straight spine and rest your hands wherever they feel most natural and comfortable and whenever you're ready,
Just close your eyes start to notice your breathing breathing in through your nose and you can breathe out through your nose or your mouth do whichever feels more natural noticing the in-breath and the out-breath breath coming into your body in a peaceful way imagine your head is gently floating growing natural and easy length in your spine lower your chin and lift your chest ever so slightly noticing a little bit of extra space in the back of your neck and feeling a broadness in your chest and across your shoulders feel any weight on your shoulders lift allow your shoulders to completely soften let your tongue just rest at the bottom of your mouth teeth slightly apart so that you feel a nice soft openness in your jaw muscles and feel any tension in your jaw starting to release for this time release any thoughts about the past any thoughts about the future by bringing all of your awareness to your breath if your mind wanders,
Gently bring yourself back to the breath noticing the way the breath feels gently flowing in and out of your body softening the forehead skin softening over your brow bone let your eyes rest completely skin of your eyelids softening start taking some big,
Slow,
Deep breaths if it's comfortable,
Breathe first into your belly and then up into your lungs let the exhale fall slowly and softly,
Without effort feeling your belly swell,
And then your ribcage expand with the exhale,
Breath slowly and softly falls allowing the breath to fill your torso from the bottom to the top really enjoying and savoring the full length of each inhale and the slow,
Effortless exhale noticing the very last whisper of the out-breath emptying out of your body whole body settling and softening mind steadying with the breath now allow the breath to flow however it chooses simply noticing the breath flowing in your body as it naturally rises and falls allow your lips to rest in a gentle smile as all the muscles in your face let go muscles softening and relaxing feeling an openness in the muscles in your face just like you've relaxed all the muscles in your face let your mind relax let your mind simply rest on your breath carried by the gentle ebb and flow of the in-breath and the out-breath breathe into the space at the top of your neck where your spine meets your skull feel the back of your head relaxing and releasing breath softening the back of your neck feel the top of your back relaxing muscles softening over the shoulder blades as tension softens,
Notice a natural spaciousness emerging in its place inviting a sense of softening beneath and behind the shoulder blades spaciousness unfolding and expanding with each layer of softening the whole of your back body softening feel all the muscles in your arms softening feel any tension in your hands release imagine the breath flowing from your toes to your hips and feel your legs softening and relaxing feel a heaviness in your lower body and a lightness in your upper body the crown of your head lifting and floating notice the movement of your stomach as you breathe notice a sense of openness and spaciousness in the front of your body imagine the breath gently flowing at the base of your spine and notice it softening feel all the muscles in your lower back relaxing and releasing letting go of holding the whole body settling and softening mind settling and softening invite the breath to pause just for a moment at the bottom of the exhale just take a moment to notice the spaciousness the breath leaves behind mind becoming still as the breath becomes still sense a spaciousness and a stillness unfolding and expanding in your entire body from the tips of your fingers to the tips of your toes feel this spaciousness nurturing,
Restoring and recharging you nurturing every cell in your body noticing the stillness that exists throughout and beneath each breath spend some time here simply resting in this stillness I'll be back when it's time to return to your day when you're ready to return to your day just take a couple of big deep breaths wiggle your fingers and your toes let me feel the weight of your body on the surface beneath you notice how your body feels notice how you feel before getting back to your day have a gentle stretch and give yourself a big thank you for taking this time wishing you a beautiful rest of your day
