Begin by finding a comfortable position either sitting or lying down just ensure your spine is straight as you inhale,
Notice your breath as it travels through your nose and as you exhale,
Watch it pass back out inhale,
And exhale continue this for a couple of breaths move your awareness now to your belly as you inhale,
Notice your belly expand and as you exhale,
Notice your belly deflate continue this for a few breaths move your awareness now to your chest as you inhale,
Notice your chest rise and as you exhale,
Notice your chest fall continue this for a few breaths move your awareness now to all your body how does it feel to be sitting or lying right now?
Notice the surfaces that you're in contact with your feet,
Your legs,
Your back your clothes on your skin,
Your hands on your lap notice if there's any areas of tension in your body maybe in your shoulders or hips as you exhale,
Feel yourself let go feel yourself relax scan your body now and try to notice any areas of pain or discomfort maybe in your arms,
Or heart,
Or knees try to allow these sensations to just be try to place a hand wherever the discomfort or sensation is if you don't feel anything,
That's okay as you inhale,
Try to breathe into this sensation and as you exhale,
Feel it relax inhale,
And exhale,
Relax inhale,
And exhale,
Relax move your awareness now to any outside noises maybe some sounds in the distance continue to breathe as you do this try to breathe naturally without forcing your breath ensure your spine is straight now bring your awareness to any noises within the room exhale them and exhale them now bring your awareness to any noises within yourself listen to the sound of your breath inhale and exhale now bring your awareness to your whole body as you sit or lie how do you feel right now do you still feel any tension in your body if so,
Try to breathe into these areas inhale them and exhale them begin now to start to move your hands and your toes and when you feel ready you can open your eyes
