Okay,
Time for the body scan.
Just close your eyes,
Place your feet firmly on the floor and take a nice deep breath up through your nose,
Holding for a moment before consciously breathing out through your mouth and just letting go.
And just bring your attention to your feet now.
Feel how they're connected to the ground,
The surface below you.
And just be aware of the feelings in your feet and your toes.
And just imagine now a warmth spreading up through your feet,
Into your ankles,
Up into your calves.
Just be aware of your calves,
The muscles there.
How they just soften and loosen and relax right now.
And then that comfort can move upwards through the knees,
Up into the thighs.
Do you feel your body supported by the chair that you're sitting in?
And just allow that comfort to increase as you become aware of the feelings in your thigh muscles.
And just allowing now the warmth to continue to spread into the base,
Into the pelvis.
Just moving upwards with your mind up into your butt and your lower back.
As you move your attention upwards,
Very slowly just scanning the body,
Just bringing your awareness to your body.
And as you do this the body can enjoy relaxing.
As you bring your attention to any tension that's there it just begins to soften.
So just following that with your mind now up through the core of your body,
Into the chest and into the shoulder blades.
Up into the shoulders.
We hold so much tension in our shoulders.
Just become aware of the feelings just there,
The base of the neck.
As your attention just moves upwards over the back of your head and onto the top of your head.
All the way up to the top.
And we're going to just enjoy the journey back down again now as all the tension just drains away.
Tension draining down from the top of your head through the forehead,
Down through the face,
The jaw,
The neck.
Tension draining down through the shoulders,
Down through the tops of the arms,
The elbows,
The forearms,
Out through the fingertips.
Just bringing your attention to your shoulders once again as you move down,
Scanning through the body,
Down through the chest,
Down through the gut,
Into the back,
Down into the base.
Being aware of your body just resting on the chair.
Then your awareness moving down to your thighs,
Your knees,
Your calves,
Your feet,
Your toes.
And you can just leave your body resting there.
Just enjoy this quiet where nobody needs anything,
No one demands anything.
And you can just rest and relax.
In a few moments time when you're ready you can take this calmness with you back into your daily life.
So when you're ready just open your eyes and you're good to go.
