Allow yourself to sit comfortably,
Your back straight and your arms gently resting in your lap and as you settle just gently explore some movement,
Your head,
Neck and shoulders allowing your body to find the perfect position for relaxation you may begin to become aware of all the things around you sitting still and gently acknowledging all you can see noticing colours,
Shades,
Noticing movement and lines noticing things from nature and what has been man made and allow your awareness to expand to all you can hear and then gently bring your awareness to your breathing noticing the sensation of air as it passes in through your nostrils and notice the sensation of your exhalation,
The passage of air out through your nostrils and if you find that your mind is racing just acknowledge any thoughts and let them go without judgement letting go of all thoughts of the past letting go of all thoughts about the future acknowledging and releasing and as you release those thoughts keep bringing your attention back to your breathing the gentle passage of air through your nostrils and you can expand your awareness to the gentle rise and fall of your chest becoming aware of the muscles in your chest and stomach as you gently breathe and with each gentle breath you allow your body to relax even more now bring your focus to something that makes you feel filled with joy and notice where in your body you feel it allowing your heart to expand with happiness and a happy thought or memory and again bring your focus back to the breath as your mind feels lighter and your heart feels peaceful and throughout your day you can continue this focus on your breathing letting go of all thoughts of the past letting go of all concerns for the future as you gently acknowledge them and return your focus to deep relaxing breaths and any strong negative emotions that you may be holding onto just allow them to flow away without thought,
Without judgement allowing your body to deeply relax and heal and then take a moment to imagine sending a wave of loving kindness from your heart to someone you care for and then send that flow of loving kindness to a larger group of people you know feel it radiating out with each out breath and then send a warm wave of loving kindness to those you may be in conflict with and then allow that warm wave of loving kindness to flow to your own heart letting go of all self judgement breathing away all self criticism and surrounding yourself in a warm glow of loving kindness and as you bring your attention back to your breath with the understanding that you can gently release all worries and fears throughout your day just by becoming aware of them bringing your attention back to your breathing bringing your focus back to what is in front of you right now and gently allow your eyes to open feeling balanced feeling calm
