So find yourself in a really comfortable position where your whole body feels completely supported by what you're resting on.
Really give yourself permission that for the next 20 minutes or so you can put your to-do list to the side.
And just completely let yourself rest.
Begin by taking some smooth and easy breaths all the way down to your belly.
Letting your belly rise as your breath comes in.
Letting your belly release as your breath goes out.
Everything that you need to do,
Nothing to make happen.
Just simply sensing your breath and the gentle movement of your belly as your breath comes all the way in.
And as your breath goes all the way out.
And with your next exhale let the weight of your body sink deeper into the ground.
Each exhale letting the weight of your body sink deeper into the ground.
And then as you feel ready,
Gently let your attention come up to your ears.
And let your ears open to the experience of sounds.
Perhaps sensing sound as vibration as it comes into your ears.
Letting your attention settle in your ears.
Welcoming the vibrations of sound.
And then as you feel ready,
You can draw your attention down inside your mouth.
Letting your mouth open to any experience of taste.
And while your attention is inside your mouth,
Just sense your tongue settled in your lower palate.
The very center of your tongue melting down into your lower palate.
Feeling your tongue resting in your lower palate.
And then as you're ready,
Draw your attention up to your nostrils.
Let your nostrils open to your sense of smell.
And while your attention is here inside your nostrils,
Begin to feel what your breath feels like as it comes in your nostrils and as it goes back out through your nostrils.
Nothing that you need to make happen,
Nothing to do,
Just simply sensing your breath as it comes in and out through your nostrils.
And then when you feel ready,
Move your attention up to your eyes.
And even behind your eyelids,
Let your eyes open to any colors or shapes that are present here behind your eyelids.
And then while you have your attention here in your eyes,
Allow your eyes to gently sink down into your eye sockets.
Simply letting your eyes sink down into your eye sockets.
Any unnecessary tension around your eyes just melting away as you keep allowing your eyes to sink down into your eye sockets.
Your eyes resting deep down in your eye sockets.
And then as you're ready,
Let your attention spread out over the surface of your eyes.
Let your attention spread out over the surface of your skin.
Really welcome your sense of touch.
See how much sensation you can feel from the entire surface of your skin.
Can you sense the front surface of your skin from the front of your body?
Can you sense the skin from the back surface of your body?
Can you sense the skin from the left side of your body?
And the right side of your body?
And then see if you can sense your entire surface of your body.
Really welcoming online your sense of touch.
And as you're sensing the entire outer surface of your body,
Your skin,
See if you can invite your skin to soften.
Inviting your entire outer surface of your body to soften.
And then let your attention find your breath.
Really feel your breath as it comes all the way in and goes all the way out.
Feeling where you can feel your breath the most in this moment.
Sensing your body breathing itself.
Sensing your body breathing itself.
And from where you can feel your breath most in your body,
See if you can expand your attention to feel your breath through more and more of your body.
Sensing your breath smooth and easy,
Moving through your whole body.
Sensing your breath through your whole body.
Each inhale,
Nourishing your body with fresh oxygen.
And each exhale,
An invitation for your body to sink deeper and deeper into the ground.
Each inhale,
Nourishing your body.
Each exhale,
Inviting you deeper in.
Sensing your body breathing itself.
And then ever so gently starting to deepen your inhale breath.
You start to bring yourself back into the room and back up to an alert,
Awake and rested state.
Sensing your breath smooth and easy,
Moving through your whole body.
