Make sure you're sitting comfortably,
Either on a chair or on the floor,
If it's soft enough.
You may also find it more comfortable to have your back supported with a cushion.
You can close your eyes if you wish,
Otherwise soften your gaze or simply look down.
Allow your shoulders to drop and the muscles in your face to relax.
I would now like to invite you to become aware of your breath.
Place your hands on either your stomach or your chest and simply breathe normally.
Notice when you inhale your muscles rise and when you exhale they fall.
Breathe in and out.
Follow your own breath.
If a thought pops in,
Simply observe it and let it go.
It's natural for us to think,
So don't feel frustrated when thoughts enter your mind.
Notice the presence of the thought and allow it to pass,
Just like a fleeting cloud.
Remember that your breath is your anchor.
Stay connected to the rhythm of your breath.
Feel how your hands are rising with every intake you make and falling when you breathe out.
If your mind has wandered off again,
Bring your awareness back to your breathing.
Stay with the full duration of your in and out breath.
Your muscles rise and then fall,
Going up and going down.
Notice how relaxed your body feels now.
Move your fingers and toes gently.
Wake up the body slowly and if you have your eyes closed,
You can open them now.
