Find a comfortable position,
Lying down or sitting with support.
Gently close the eyes or soften your gaze.
Take a slow,
Deep breath in and let it all out.
Feel the points of contact between your body and the surface beneath you.
Let your body begin to soften and give yourself permission to pause here,
To rest and to notice whatever is present in the body,
The mind and the emotions.
Without judgement.
Bring attention to your feet,
Noticing any sensations.
Perhaps warmth or tingling or numbness.
Or perhaps just the contact with the surface beneath you.
If your mind wanders,
Gently return your attention to the body.
Slowly move your awareness up through the legs,
Torso,
Arms and head,
Pausing whenever you notice sensations.
Acknowledge what you feel,
Just labelling whatever experience it is that you are having right now.
Bring attention to your natural breath.
Feel it flowing in and out without trying to change it.
Notice its natural rhythm.
Letting each inhale bring calm and each exhale release tension.
Expand awareness outward to the space around you,
Sensing stillness and presence.
Perhaps noticing any sounds,
Near or far.
End here with a deep,
Gentle breath,
Noticing how your body feels in this moment.
Before slowly opening your eyes,
Returning your gaze,
Bringing your attention back into the room around you.
