Make yourself as comfortable as you can be.
You can choose to sit cross-legged on the floor or on a chair with your back straight but relaxed.
If you're sitting in a chair,
Rest your feet on the ground.
You can also choose to lie down on the floor or on your bed,
Supporting your whole body for extra comfort.
Allow your hands to rest gently in your lap or at your sides and when you're ready,
Close your eyes.
Take a moment to settle into stillness by taking a few long,
Slow,
Deep breaths.
Breathe in fully,
Expanding your belly and exhale slowly,
Releasing tension.
Inhale deeply through your nose and as you exhale through the mouth,
Let out a soft sigh.
With each breath,
Feel your body begin to relax,
Softening and releasing any stress you are carrying.
And now gently shift your focus to your feet.
Notice any sensations here.
If you want,
You can wiggle your toes and feel the texture of the socks or your shoes.
Observe without judgment and simply notice how your feet feel in this moment.
As you breathe,
Imagine sending your breath all the way down to your feet.
So the breath traveling from the nose into the lungs,
Reaching down to your toes.
And then as you exhale,
Feel the breath rising back up and out through the nose or the mouth.
If you don't notice any specific sensations,
That's perfectly fine too.
Simply acknowledge the feeling of not feeling anything.
When you are ready,
Let the image and the sensations of your feet dissolve from your mind.
And as you shift your attention to the ankles,
Calves,
Knees and thighs,
Tune into any sensations in your legs.
Notice areas of tightness,
Pressure or even lightness and spaciousness.
Breathe into your legs and with each exhale,
Imagine tension melting away like ice under the sun.
If your mind begins to wander,
Gently guide it back to the sensations in your legs.
There is no need to judge.
Simply notice.
Allow your legs to soften and relax with each breath.
On your next exhale,
Let your awareness move to your lower back and pelvis.
Notice how this part of your body feels.
Is there tightness,
Pressure or ease and space?
Whatever you observe,
Simply acknowledge it.
And as you breathe in and out through the nose,
Imagine using your breath to soften and release any tension from this area of your body.
Gradually shift your attention now to your mid-back and upper back.
Become curious about the sensations in these areas.
You might feel the muscles subtly shifting with each breath.
With every exhale,
Imagine releasing the weight of stress from your back,
Letting it flow out and away.
Now bring your awareness to your stomach and the internal organs in this space.
Notice the rise and fall of your belly as you breathe.
If any judgments or opinions arise about this part of your body,
Let them go and return to feeling the sensations.
With your next breath,
Shift your focus to the chest and the heart.
Feel the gentle rhythm of your heartbeat.
And observe or sense how your chest expands with each inhale and softens.
With each exhale,
Allow yourself to let go of any lingering tension in this area.
Next,
Direct your attention to your hands and fingers.
Notice the sensations here.
Maybe some sort of tingling or warmth or stillness.
Imagine breathing in and out from your hands,
Letting them relax and grow heavy with every exhale.
Now move your awareness to your arms.
Notice how your arms feel,
Sensing any differences between the left and the right.
With each breath,
Let your arms soften,
Becoming heavy and relaxed.
Shift your focus to your neck,
Shoulders and throat.
This is a common area for holding tension.
Explore how this part of your body feels.
There might be tightness or a sense of holding and gripping.
So as you exhale,
Imagine tension rolling off your shoulders,
Like a heavy weight being lifted.
Now bring your awareness to your head,
Scalp and face.
Notice the sensations in your forehead,
Around the eyes and at your jaw.
And if you detect any tightness,
Visualize your exhale softening these areas.
Feel your face relax,
Releasing any expression you might be holding.
Finally,
Expand your awareness to the entire body,
From the top of your head to the tip of the toes.
Feel your body as a whole.
Sense the gentle rhythm of your breath flowing through you.
Bringing ease and calm to every part of your being.
As you come to the end of this practice,
Take a moment to acknowledge the changes and shifts that have occurred in this short amount of time.
And congratulate yourself for being here until the end.
As you take one deep nourishing breath in through the nose and out through the mouth.
As you inhale,
You gather up the energy and the relaxation that you have been cultivating.
And as you exhale,
You fully release any last bits of tension and stress.
And then when you are ready,
Slowly open your eyes and return to the room.
