Begin by closing your eyes and take a few moments to get comfortable in whatever way that works for you and take a few deep breaths in and out once feeling your breath as it enters your body and feeling your breath as it leaves your body taking nice long deep breaths to transition you from all of the thoughts,
Whatever you were doing a few moments ago,
Everything else that's going on externally outside of this present moment using these breaths to transition you from those things to exactly where you are right now in this present moment and in this practice this time and space that you're giving to yourself as the breath flows in,
Follow it in through your nose feeling the sensations as it enters your nose as it travels into the back of your throat down to your lungs and then following the breath as it leaves the body as it flows out to its completion and with each breath just allow your body to let go of any tension feeling a wave of relaxation washing over you as any tensions or worries dissolve now bring your attention to your head feeling into your scalp,
Your forehead,
Your temples observing your eyes,
Your cheeks,
Your ears,
Your jaw and your chin allowing any tension to soften in your eyebrows,
In your jaw,
Any clenching as you breathe in softening all of the muscles in your head and in your face now bring your focus down to your neck,
Your throat,
The sides and back of your neck noticing what is there and if there is any tension just seeing if you can allow it to gently relax bringing your awareness to your shoulders feeling what's here and letting it be knowing that whatever is here is perfectly fine breathing into whatever is there bring your attention to your arms extending your awareness down toward your wrists,
Your palms and your fingers observing any sensations that arise on the surface of the skin or deeper within now bringing your awareness to your chest,
Your torso noticing how your lungs expand and contract with every breath as the air fills your lungs and everything just releases and lets go as you exhale and how it happens completely on its own there is no effort at all required to exhale now moving your focus around to your belly notice how it expands as it fills up with air and then slowly emptying on the exhale bringing your attention to your back experiencing whatever is there and if you notice any intensity,
Any discomfort just try to breathe into those areas and allow them to soften now bring your attention to your pelvis,
Your hips noticing where they are making contact with the surface that you are sitting on you may be laying down feeling those points of pressure scanning the top of your legs and bringing your attention down around your thighs,
Your knees,
Your shins,
Your calves directing your breath into these areas coming to your ankles,
Your feet and your toes allowing all of these parts to just relax and soften melting into stillness now moving your focus around to your belly notice how it expands as it fills up and when you are ready slowly start to bring your awareness back into the room and gently wiggle your fingers and wiggle your toes noticing the sounds of the room and anything outside just to bring you back and then take a nice big inhale and exhale letting it out releasing any last little bits of tension to allow you to move on with your day 1
