Find a comfortable position where you can sit comfortably for a few moments without any distractions,
Any cell phone notifications,
Any alerts.
Relax your eyes.
Cover them with your eyelids.
And take a moment to sink into your seat.
Noticing how the body feels right now,
Whether it's relaxed or on edge,
Whether it's comfortable or tense,
And without seeking to modify or change it,
Just observe.
Notice.
Bring your attention to your forehead.
Notice how you're holding your brow.
Relax the eyebrows down.
Let go of the forehead.
Let the ears drop back and down,
Noticing how you're holding your eyes,
Whether your eyelids are resting comfortably over the eyeballs or whether they're clenching.
Let go if there's any tension or tightness there,
Allowing the nose to drop into the face,
Melting the skin downward without holding or clenching.
Just release the face,
Unhinging the jaw,
Placing some space between the teeth,
Letting the tongue lay comfortably across the lower part of the mouth,
Letting your attention travel down the back of your neck,
Noticing how you're holding your shoulders,
Whether your grip is tight or relaxed,
Allowing your breath to let you sink a little bit more into the body,
Breathing space into any tension in the shoulders with each inhale,
Solidifying it with each exhale,
Letting the shoulders drop back and down the back,
Releasing the arms from the shoulders,
Noticing how you're holding your arms,
Breathing space into them on each inhale,
Solidifying that on each exhale,
Noticing whether your hands are resting comfortably,
Whether you're clenching them,
Just observing,
Bringing space between your fingers,
Spreading your palms,
Allowing your awareness to shift down into the hips,
Noticing how you're holding your legs from the hip sockets,
Noticing whether you're clenching,
Noticing whether you're sinking into your seat.
Wherever you are,
Just re-relax the hips open,
And on each in-breath,
Allow them to sink a little bit more deeply into the ground,
Into the floor,
Or into your cushion,
Releasing your buttocks,
Letting go of any muscles in your genitals,
Relaxing with each in-breath,
Identifying that with each out-breath,
Bringing the attention to the thighs,
Breathing space into the muscle fibers,
Noticing how the calves are holding your feet.
Or your calves are tensing,
Noticing whether your calves are tense or relaxed.
Breathing space into the muscles on the inhale,
Sinking a little bit more deeply into the floor on the exhale,
Bringing your attention to the feet,
Bringing some space between the toes,
Letting go of the ball of the foot,
Releasing any tension or tightness that may be there.
Let your attention scan through the body,
Noticing if any muscles have clenched up again,
If any tensions have started to return,
And just breathe into those spaces,
And just breathe into those spaces on the inhale.
Politify that on the exhale,
Re-relaxing with each breath,
Free of any tension or tightness just present in the here and now.
And together we'll take one deep in-breath,
Long,
Long in-breath,
And hold,
And on the exhale we'll release all of the residual tension pent inside of our bodies,
Audibly through our mouths.
If you'd like,
You can take another breath to close.
Because you can hear we're making a detailedAdamicP everlasting,
You can try Casa Uniignant Intsit begins
