So finding yourself in a really comfortable position,
Whether that's lying down or seated and taking whatever pillows and blankets you need to feel as comfortable as possible.
And really taking the time to make any adjustments you need to to your physical body so that you can relax completely and allowing your eyes to be gently closed and settled in your eye sockets.
And setting your to-do list to the side and all the things that led up to this particular moment and all the things that you may have to do after this moment.
And really give yourself permission that all you have to do is completely rest and really allowing yourself to settle and taking a few smooth breaths in and out of your nose.
Now really feeling the surface that you are resting on,
The points of contact between you and this surface,
Feeling where you feel this the most.
And on your next exhale give over the weight of your body to the surface that you're resting on.
Allowing yourself to really feel the support and affirming to yourself that you are guiding yourself into a restful rejuvenating nap.
And then returning your attention to the breath,
Really sensing how your breath is moving and where you experience the breath most in your body.
Seeing if you can refrain from imposing a pattern of breathing and just rather sensing the breath as it wants to move throughout your body.
Perhaps you sense your breath in your belly or perhaps you sense your breath in your rib cage,
The gentle expanding and releasing as the breath flows in and out of your body.
Or perhaps you can sense your breath in your nostrils,
Sensing the point of contact that the air makes as it moves in and out of your nostrils.
Moving away from any effort and just simply allowing the body to breathe as it wants.
Perhaps noticing too the slight pause at the top of the inhalation and the slight pause at the bottom of the exhalation.
And if your attention wanders,
Just gently guiding it back to the sensation of the breath.
And then gently bring your attention to the muscles of your face and just notice if there are any areas of tension.
Just noticing if there is tension in your jaw and see if you can just by simply noticing this tension,
It invites it to release.
Noticing any tension in your jaw and your tongue and allowing it to settle.
Your tongue gently receding to resting on your bottom palate.
Noticing any tension around your eyes and seeing if you can relax the little muscles behind your eyes.
Noticing any tension between your eyebrows or across your forehead.
Allowing all the muscles of your face to be relaxed and at ease.
And then bring your attention into your belly.
Noticing if there is any tension or restriction in your belly and allowing it to be relaxed.
Allowing your attention to spread down both your arms and into both your legs.
Allowing your arms and hands to be heavy,
Relaxed and completely supported by the bed or by your body.
And then spreading your attention down both legs and into both feet.
Allowing your legs and feet to be heavy,
Warm and completely supported by the surface they're lying on.
And then gently guiding your attention back up to your face.
Noticing if any habitual tension has crept back in and allowing the muscles of your face to relax.
And then sensing down your neck.
Seeing if you can sense the front and the back of your neck.
The left side and the right side.
And then spreading your attention across your left shoulder.
Feeling down your left arm,
Your left palm.
And then each finger individually on your left hand.
And then gently directing your attention across your right shoulder and down your right arm.
Sensing the right palm of your hand.
And each finger individually on your right hand.
And then noticing if there is any areas of tension that's still left in both of your arms or hands.
And allowing this tension to gently relax just a little more.
And then sensing down your chest and abdomen.
The front surface of your torso.
And then sensing the back surface of your torso.
The left side and the right side.
And perhaps while your attention is here,
Sensing how the breath feels as it moves through your torso.
And sensing down your left leg.
All the way down to your left ankle.
Your left foot.
Your left toes.
Allowing your entire left leg and foot to be heavy and relaxed.
And then gently sensing down your right leg.
And all the way down to your right foot and your right toes.
Allowing your entire right leg and foot to be warm,
Heavy and completely relaxed.
And then letting your attention spread so you are sensing your entire body completely at ease,
Completely relaxed and resting deeply.
And taking a few breaths here,
Savouring these moments of rest where there is nothing to do,
Nothing to achieve.
And then really gently starting to bring your attention back to the environment that is around you.
Sensing your body sitting or lying in the position that you are.
Inviting your next inhalation to be slightly deeper than your last.
Allowing your eyes to open slowly.
Starting to bring a little bit of movement to your body,
Wriggling your fingers and your toes.
And returning to your awake,
Alert,
Yet relaxed state.
