Sit comfortably,
Your back upright.
Relax.
And take a deep breath.
Take another deep breath.
And let yourself smile.
Feel the breath getting deeper and slower.
Focus your attention on your body and how it feels.
Start with the toes.
How do they feel?
Cold,
Warm,
Comfortable,
Tingly.
Just notice it.
Notice your feet and how they feel.
Notice your calves,
The lower part of your legs.
Release any tension you may feel in them.
Become aware of your knees,
Your thighs,
Your buttocks,
Your hips.
Your belly,
Your lower back.
Your chest,
Your shoulders.
Your arms,
Your hands.
Just notice how they feel.
Your neck,
Your skull,
Your face.
Let your attention slowly move back down.
From the top of your head to your forehead,
Your eyes.
Your nose,
Your cheekbones,
Your mouth.
The back of your head,
Your ears,
Your neck.
Become aware of your shoulders,
Your shoulder blades,
Your upper arms,
Your elbows.
Your lower arms,
Your hands,
Your palms,
Your fingers.
Become aware of your chest,
Your upper back,
Your belly,
Your lower back,
Your hips,
Your buttocks.
Your thighs,
Your knees,
Your legs,
Your calves,
Your feet,
Your toes.
Your knees,
Your thighs,
Your hips.
This time sweeping through the body,
Whenever you feel tension,
Pain,
Give it some love,
Give it some kindness.
Imagine you can give it a hug.
Just accept it.
So move from your toes to your feet,
Your lower legs,
Your knees.
Your thighs and upper legs.
Your buttocks,
Your lower back,
Your tummy,
Your chest,
Your upper back.
Your shoulders,
Your shoulders,
Your arms.
Your legs,
Your shoulders,
Your arms.
Your hands,
Your fingers.
Your neck,
Your head.
Your ears,
Your eyes,
Your mouth,
Your cheeks,
Your forehead,
Your skull,
The top of your head.
Just feel the relaxation in your body for a few breaths.
You can feel the relaxation in your body for a few breaths.
And then,
Whenever you're ready,
Come back into the room and slowly open your eyes.
You can feel the relaxation in your body for a few breaths.
