Lying down,
Perhaps with a cushion or a pillow to rest your head,
Close your eyes and feel your weight on the floor.
Let it hold you and support you.
Notice where your body is in contact with the floor,
Tuning in to the pressure of your body as it makes contact with the stable ground beneath you.
Bring your awareness to your forehead.
Allow it to soften and smooth,
Feeling the space between your eyes widen,
Allowing your jaw to relax.
Unglent your teeth,
Let your tongue rest on the roof of the mouth.
Allow your shoulders to be heavy and to melt into the floor beneath you.
Let the out-breath channel any tension away from the shoulders,
Through the arms,
Down the hands and away through the fingers.
Trace the spotlight of attention back towards the chest and gently place a hand over the heart area.
Feel the gentle rise and fall of the chest cavity beneath your palm,
Allowing the gentle wave-like motion to soothe you.
Place the other hand over your belly.
Notice the gentle inhalation and exhalation beneath your hand,
Like a vast clay parachute filling with air,
Then gently floating back to earth.
Let the breeze of your breath soothe you and relax you.
Begin to travel the spotlight of attention down through the legs,
Breathing into any tension or discomfort you notice along the way.
Allow any residual tension to flow through the legs,
Down towards the feet and away from the body.
Take a moment now to notice the rhythm of your breathing,
The gentle rise and fall of your belly and the softening of the body.
Become aware of the weight of your body on the floor and allow your beam of awareness to broaden,
Becoming aware of the room around you and any sounds nearby.
Bring some movement to your hands and feet,
Stretch your arms above your head.
Now gently open your eyes and blink slowly,
Three times.
Take as much time as you need now to gently acclimatise back into this moment and into this day.
Move with care and go about your day with positivity,
Kindness and peace.
