Close your eyes and listen take a few deep breaths in and out through your nose deep full and slow breaths,
Slower and slower at each time continue breathing slowly and naturally this exercise is a quite common deep relaxation where we train our focus,
Our attention within our bodily sensations by scanning our body to release tension one part of the body at a time our bodies hold much tension but often we don't know it so before any meditation it is always good to check in and relax for a couple of minutes lie down on the floor,
Ensure you are wearing comfortable clothes take off shoes and then lie down flat,
Arms and legs slightly open move your body until you can feel the floor beneath you,
Focus on the sensation of pressure and contact now feel the sensation of the whole of your body and then closing your eyes bring awareness to your feet firstly flex your feet back and forth and then your toes,
Tightening your feet and then releasing all the tension do this several times to ensure all the tension is gone now move your awareness to your legs and knees then thighs,
Squeezing the muscles and flexing and then letting go of the tension your mind must be attentive to the process,
Move your awareness to the abdomen and seek for any tension there,
Relax all the stress allow the chest,
Neck,
Throat area to relax then bring your attention to your shoulders then arms,
Focusing,
Tensing and letting go now your hands letting go of all tension bring your awareness now to your head and face,
The jaw area,
Your mouth,
Keep your mouth open slightly,
Relax the jaws feel the tension dissipating scan your body to find other areas of discomfort or tension if you find any,
Visualize the tension that you are releasing continue to rest then gradually begin to move all the parts of your body that we've just searched for tensions,
Starting again with the feet to bring your awareness back when you are finished,
Open your eyes and slowly sit,
You should feel calm and relaxed
