Before you begin move into a comfortable position either sitting or lying down Close your eyes or soften your gaze and begin to relax Gently connect to your breath Feel the areas where your body meets the floor or the chair Notice any sensations arising as you slowly move your attention through the body From head to toe Begin to feel the heaviness of your body as you relax more and more Notice the breath without trying to change it Perhaps you feel the chest rise and fall Notice the heaviness of the body as it sinks deeper into the floor or chair Notice if any areas of your body are feeling tense Direct your breath to these areas gently if so Notice as these areas relax more and more And as you follow the breath become more aware of the sensations of your body and of the thoughts passing through your mind Where is your body holding any tension?
Do you feel in flow emotionally?
How does it feel to move your attention into the area of the heart?
Notice how this feels without judgement Take the time here for a few deep breaths into the area of the heart You can inhale through the nose and exhale through the mouth,
Relaxing and releasing any emotional tension or charge as you do so Take a moment and notice where your mind is Is it wandering or is it able to follow the breath?
Is your mind at ease or do you notice some restlessness?
With each exhale imagine you are releasing any negative thoughts,
Worries or concerns which may be lingering in the mind or in the body Rest here for a moment in recognition of how easy it is to bring deeper peace and relaxation to your life Enjoy a moment of gratitude and thank yourself for taking the time today for this short relaxation practice Take a final deep breath,
Exhaling down through the legs and out the soles of the feet Slowly begin to move your attention back to the room Noticing the support of the floor or of the chair beneath you once again Hear the sounds around you,
Maybe stretching your arms and legs gently As you slowly begin to open your eyes
