Hello and welcome.
Begin by sitting comfortably.
If you would prefer to lie down,
You can.
Just find a position that allows you to stay gently awake and aware.
You might gently close your eyes.
Or simply soften your gaze.
To a point just beyond the end of the nose.
Begin by noticing any sounds around you.
Sounds far away.
Sounds nearby.
And the sound of your breath.
Notice the space around you.
And notice that you are here.
Right now.
In the room where you are.
Resting.
On the surface.
That supports your body.
And if it feels helpful to settle.
You might take a couple of deeper breaths here.
In your own time.
Breathing in gently.
And allowing a long,
Slow exhale.
Gently bring attention to the crown of the head.
Noticing.
Any sensations.
In and around the scalp.
Notice the centre of the forehead.
The space between the eyebrows.
And can you soften?
Any tension here.
You might notice that there are lots of thoughts inside the head.
And that is perfectly normal.
Can you allow this to be an opportunity?
Like toning a muscle.
Each time you notice the mind has wandered.
Simply bring your awareness back.
To sensing into the body.
Bring attention to the eyes.
Noticing the sensations.
Around and behind the closed eyelids.
Sense into the temples.
The cheekbones.
The ears,
Gently listening.
A nose.
And sensing the air at the nostrils.
Cool on the inhale warm on the exhale.
Soften the jaw.
Allowing the lower jaw to gently release.
And sense inside the mouth.
Teeth.
Gently parting.
Tongue relaxing.
Notice the throat easing.
And the shoulders releasing.
As if a weight is taken off them.
Awareness moves down through the arms.
To the hands.
And fingertips.
Perhaps noticing the temperature.
Of the hands.
And allowing the fingers to relax.
Bring awareness back to the chest.
Perhaps noticing the sensation of the heart beating.
Within the chest.
The ribcage expanding.
I'm releasing.
With each breath.
At the front and back of the body.
Notice the belly.
Gentle rise and fall.
And the whole torso.
Moving with the breath.
Sense into the sit bones.
In contact with the surface beneath you.
And the weight of the body.
Resting.
Into that support.
Move awareness down through the legs.
To the feet.
Sensing into the tips of the toes.
Perhaps noticing any sensations.
Tingling or numbness.
Coolness or warmth.
And now sense into the whole body.
Rather than being drawn into one particular sensation.
Can you widen the lens?
Noticing the whole body at once.
And for the next few moments.
Simply rest here.
Allowing sensations.
Come and go.
Begin to notice the surface beneath you once again.
The air around you.
The sounds near and far.
Perhaps taking another Deeper breath here.
In your own time.
When you're ready.
Gently open your eyes or lift your gaze.
Taking a moment to notice how you feel.
Before moving on with your day.
