Lying down on your back,
Allow your eyes to gently close.
Feel the rise and fall of your belly with each in-breath and out-breath.
And take a few moments to notice your body as a whole,
From head to toe.
Noticing the touch sensations where your body is making contact with the floor or the bed.
Now,
Bring your attention to the toes of your left foot and allow yourself to feel any and all sensations in your toes.
Take some slow,
Deep breaths as you pay attention to the sensations in your toes.
Continuing with a slow,
Deep breathing,
Now move your attention to the sole of your foot and observe any sensations that you feel there.
And any time you notice tension,
Gently tell that part of your body to relax.
And now,
Move your attention to the heel of your left foot,
To the top of your foot,
To your ankle.
And now with your attention on the whole of your left foot,
Allow it to fully relax.
And any time you notice your attention has wandered off,
Bring your mind back to your breath and to the part of your body you were focusing on.
Continue now to move slowly up your left shin,
To your knee and your thigh,
Your left buttock.
And now all of your left leg at once,
Allowing it to completely relax.
Now bring your attention to the toes on your right foot,
Feeling all sensations there.
And moving to the sole of your right foot,
Your heel,
The top of your foot,
Your ankle.
And now all of your right foot,
Allow it to completely relax.
And continue to move slowly up your right shin,
To your knee and your thigh,
And your right buttock.
And now all of your right leg,
Allowing it to completely relax.
Move your attention now slowly up your torso,
Noticing sensations in your lower back and abdomen.
Your middle back and heart centre,
Your shoulders and upper chest.
And move your attention down to the fingers on your left hand,
Moving slowly up to the wrist,
The lower arm,
Your elbow,
Your upper arm.
And now the whole of your right arm,
Allow it to completely relax.
Bring your attention now to the fingers on your right hand,
Moving over to the left hand.
Moving up to your wrist,
Your lower arm,
Your elbow,
Your upper arm.
And allowing the whole of the right arm to completely relax.
Bring your attention now to your neck,
Your jaw and your teeth,
Your cheekbones,
Your left ear,
Your right ear,
Your nose,
Both of your eyes,
Your forehead,
The back of your head and the top of your head.
And now the whole of your head,
Allow it to completely relax.
Now,
Imagine that you're breathing in through the top of your head,
And bring the breath all the way down through your body,
And out through your toes.
And breathe in through your toes,
Bringing the breath back up through the body,
And out through the top of your head.
Allow the breath to flow all the way through the body,
Inhaling through the top of your head,
And exhaling through your toes,
Inhaling through your toes,
Exhaling through the top of your head.
Inhale,
Exhale,
Inhale,
Exhale.
Now,
Gently release your attention from your breath.
Wiggle your fingers and toes,
Rub your ears,
Gently rock your body from side to side.
And when you're ready,
You can slowly open your eyes.
