Find a comfortable sitting position,
Either in a chair or you can sit cross-legged on the floor.
Sit up straight,
Alert but relaxed,
Feet on the floor and place your hands in your lap.
Close your eyes or you can leave them partially open.
And for the next few minutes,
Give yourself permission to relax.
Put aside your worries,
Your frustrations and concerns and bring awareness to your body.
And notice your face,
Feel any tension in the muscles in your forehead,
Around your eyes,
Around your mouth and in your jaw.
Now notice your head and neck.
Just relax your neck so it feels like your head is just floating above your body.
Notice your shoulders,
Feel the weight of your shoulder blades dropping down towards the floor.
And bring attention to your back,
Starting at your neck and slowly moving down inch by inch to your hip.
Notice your arms,
Your hands and your fingers,
Just feel the weight of your hands on your lap.
Notice your legs and feel the pressure of the chair or floor on your thighs.
Notice your feet and toes and feel the pressure against the floor on your feet.
Feel like your whole body is softening and letting go.
With each out-breath,
Feel any tension dissolve.
Now bring awareness to your breath,
The rise and fall of your belly,
Making room for the breath in the belly.
Breathing in,
Belly rises.
Breathing out,
Belly falls.
Each breath softening,
Opening,
Releasing.
Notice the gentle rhythm of your breaths.
Become aware of the pause between your breath.
Let your belly float up and down.
When you get distracted by a thought,
Just let it go and gently refocus on the sensations of your breath.
Float up and down.
Breathing in calm,
Breathing out tension.
Just notice your posture and any tension that may have returned to the body.
Float up and down.
Become aware of the sensations of the breath in your nose.
Feel the cool air on an inhale and the warm air on the exhale.
When thoughts arise,
Gently refocus on the breath.
Now begin to count your breath silently to yourself,
Starting at one,
Only on the exhale.
When you get distracted,
Just bring yourself gently back to the breath and start again from one.
Breathing in calm,
Breathing out tension.
When thoughts arise,
Gently refocus on the breath.
Float up and down.
And take a few more deep breaths.
And slowly open your eyes,
Feeling rested and peaceful,
Yet alert and refreshed.
Namaste.
