Come to close your eyes or settle your gaze on a spot in the room in front of you.
Move or adjust your position however you need to so you can get as comfortable as possible without falling asleep.
Take some light movement in the body or adjust your position.
Allow yourself to become still.
Beginning now to turn your focus inwards.
Feel how already that stillness brings a sense of relaxation into the whole of the body.
And see if you can follow the feeling of the breath at the beginning of your inhalation right through to the end of the exhalation.
As if you're watching a small light moving through the body everywhere that the breath goes.
Keeping the breath flowing in an easy,
Steady rhythm as you begin to travel around the body one area at a time.
Looking for anywhere that you can relax and release any tension that you might not have realised you're holding onto.
You don't need to focus hard on this,
Just follow my words as we move through the body.
Letting a feeling of ease wash over you from place to place.
Beginning all the way down at the feet.
Releasing through the toes,
The arch of the foot and the whole of the feet.
Letting that ease move through the ankles,
The legs and the whole of the lower body.
So however you're positioned,
Just allowing that sense of grounding,
Of settling.
That rooted,
Steady feeling to be held through the lower body.
Carrying your awareness up and softening through the hips,
The belly,
Around the ribs and the chest.
Finding some ease and some space for that breath to move freely into.
Softening through the shoulders,
The arms,
Right down through the hands and the fingertips.
Letting the fingers just softly curl,
Resting in the lap or down by the sides.
Relaxing up through the head,
The face.
Lightly softening the jaw.
Releasing any hold throughout the whole of the body.
Let your attention settle back now on the breath.
As you track it in and out of the body,
Just repeating silently to yourself.
Inhale and exhale.
Now let go of the word exhale.
Say to yourself,
Inhale as you breathe in.
On the out breath,
Let it just be quiet and passive.
As more of your attention settles on that inhale.
Find a light lift.
As you draw slightly taller on that breath in.
With every inhale,
Feeling a sense of energy and uplift.
Almost like the body is waking up ever so slightly.
Come to return to more of a neutral breath.
Noticing equally both of the inhale and the exhale.
Perhaps saying those words to yourself once again as you breathe.
This time coming to let go of the word inhale.
Just saying to yourself,
Exhale as you breathe out.
Letting that out breath be soft and effortless.
As your attention settles on the exhale.
Connect to the feeling of releasing.
Dropping into that breath.
Find a sense of effortless surrender in every part of the body.
With each exhale,
Feel the heart rate slow down the tiniest little bit.
Connect to the feeling of complete stillness.
Of steadiness and relief.
Once again returning to the neutral breath.
As you settle back into a natural rhythm.
Now return your awareness back into your body.
Letting go of the breath.
Without moving anything.
See if you can become aware of your hands,
Your arms,
Your shoulders and your head.
Be aware of your torso,
Your hips,
Legs and feet.
Be aware of the whole body sitting comfortably,
Quietly in this space.
Whenever you feel ready to,
Opening the eyes.
