Close your eyes and begin to relax.
You can either sit or lie down.
Just keep your spine straight.
Bring your awareness to your whole body as you are sitting or lying down.
Notice how it feels to be sitting or lying down right now.
Notice your feet in contact with the ground.
And your calves.
And your knees.
And thighs.
Your pelvic area.
Your abdominals.
Your chest.
And back.
And arms.
Your neck.
Your face.
And your head.
How do these areas feel?
Is there tension?
Pain?
Or discomfort?
If you feel pain or uncomfortable sensations,
Try to just bring your awareness to that area.
Try to focus all your attention on that area.
And just breathe.
Inhale.
And exhale.
Let's try to bring a sense of kindness to the area.
It may be in your knee,
Your back,
Your heart,
Or your head.
Wherever it is,
Try to bring some kindness and compassion to this area.
Just breathe and relax.
Right now it's okay to just let this sensation or pain just be.
Let's bring your awareness now to your outside environment.
What do you hear?
Maybe the wind,
The rain,
People talking.
Bring your awareness to these noises.
How do they sound?
Breathe.
Bring your awareness now back to your body.
To your feet on the ground,
Your legs on the bed,
Your hands on your lap.
How does your body feel?
Just inhale and exhale.
Right now this is your time for you.
It's your time to stop and just breathe and to just be in the moment.
