Whenever you are ready,
Gently close your eyes.
Notice what feels different with your eyes closed.
Begin scanning your body bit by bit and become fully aware and mindful of your current feelings and emotions.
It is not necessary to do anything else.
Simply be mindful and observe.
Focus on your head.
Begin with your scalp.
How does this area of your body feel?
Is it tense or relaxed?
Have you previously been aware of it?
Now scan your head bit by bit.
How does your forehead feel?
How about your eyes?
Cheeks?
Nose?
Jaw?
And mouth?
Now focus on your breathing.
How are you breathing at this moment?
Are you breathing in deep or is your breathing more shallow?
No matter how you are breathing,
Simply become aware.
Now start to breathe a little slower.
Breathe in deeper.
Notice what changes.
Can you feel your belly rise and fall?
Can you follow the air enter your body and fill your entire body with fresh new oxygen?
Notice the difference between air coming in and flowing back out of your body.
Does it relax you to breathe deeper?
Now focus on your throat.
Breathe in through your nose and exhale through your mouth.
How does this feel?
Now notice your neck.
How does it feel?
Is there any tension?
If so,
Can you loosen it by moving your neck and head around a little?
Now think about your shoulders.
Is there any tension here?
Can you let loose and relax?
Let your shoulders drop down naturally?
What changes?
Notice your arms all the way down to your hands and your fingers.
How do they feel against the surface they are on?
Now focus on your chest and then your belly.
Has your breathing changed?
How do these areas of your body feel now?
Once again,
Notice your inhale and exhale.
Now focus on your back.
Is there any tension?
If so,
Can you wiggle into a more comfortable,
More relaxed position?
Can you just let go of the tension?
Notice your lower body.
How does it feel?
How do your legs feel?
Your thighs?
Your calves?
All the way down to your feet and toes?
Is there any tension?
If so,
Can you move your legs slightly and release that tension?
Focus on your entire body now.
How does it feel now?
Now that you are being this mindful,
Can you feel a difference?
Do become aware of your thoughts now.
Take a moment to let your thoughts run freely.
What are you thinking about?
Just observe this for a moment.
Are these mostly positive or negative thoughts?
Can you turn negative thoughts around into more positive ones?
Now focus on your surroundings.
What can you hear?
What can you smell?
What can you feel?
What can you see internally with closed eyes?
Be mindful and aware of your thoughts and always change negative thoughts and replace them with positive ones as soon as you notice them.
Now gently open your eyes.
Notice how you feel now.
Notice how you observe your surroundings now.
Has anything changed?
Can you notice details you may have not noticed before?
Can you feel how much better and how much more at ease you feel right now?
Become aware of how you feel just being here,
Being in this moment,
Being completely present and mindful.
Enjoy this mindful feeling and whenever you are ready,
You may slowly get back up.
