Lie down on the floor with the soles of your feet,
Grounded,
Knees resting in on each other.
Gently shuffle the body.
Let the weight of the bones and your breath settle.
Move your head from side to side.
Come back to centre,
Resting on the most comfortable spot.
Allow the noise around you to become part of your experience.
Slowly sliding towards the back of your awareness,
The back of your body,
Feeling supported by the ground,
The back of your brain and the back of your head.
Observe the belly as it rises and falls with the breath.
Notice the expansion and contraction of the rib cage.
Feel the rise and fall of the chest.
Take a big full breath in through the nose and a big sigh through the mouth.
Let yourself be heavy.
As you begin to observe the pattern of your breath,
Breathing in and out through the nose,
Bring all of your attention to the soles of your feet,
Resting on the ground.
Notice the connection between your feet and the ground.
Bring your awareness now to the bones of your legs.
Notice how the thigh bones draw down towards the pelvis,
Fitting neatly into the hip sockets.
Relax your hips,
Buttocks and pelvis.
Send your next in breath all the way down to the bowl of the pelvis.
As you exhale,
Becoming heavy and still.
Bring your attention now to your torso.
Relaxing your belly,
Ribs and chest.
Relaxing the lower,
Middle and upper back sections as you rest heavily on the ground.
Now to the fingers and the thumbs.
Relaxing your fingers.
Relax the palms of the hands and the thumbs.
Soften your arms,
Your elbows,
The armpits and shoulders.
Relax your neck,
Throat and jaw.
Unclench your teeth.
Soften your face.
Relax your forehead,
Eyes,
Nose,
Cheeks,
Chin,
Lips and tongue.
Relax your face.
Relax your head,
Your skull,
Scalp and brain.
Relax the whole of the head,
The whole of the head.
I relax my whole body and brain.
I relax my whole body and brain.
Your whole body and brain are relaxed.
Observe the thoughts as they come and go,
Maybe a little slower now than before.
Notice the space between you and the thoughts in which you will find the breath.
Allowing the inhale and the pause and the exhale and the pause to wash through at their own rhythm like the waves on the shore.
Bring your awareness now down to your belly.
The space between your belly button and your pubic bone.
Draw a deeper breath down to this space,
Gathering your energy into your centre.
As you exhale,
Beginning to spread that energy down your limbs,
Your arms,
Your legs,
To your feet and your hands,
Your toes and your fingers,
And to the crown of your head.
As you continue with a deeper breath,
Start to move the fingers and toes and slowly turn the head from side to side,
Softening gently,
Noticing if the mind wants to hurry ahead,
Staying present in your body in this moment,
Hearing the sounds around you.
When you feel ready to,
Rolling over onto your right hand side and resting there for a moment,
Coming back up to sitting,
Opening the eyes,
Looking around you,
Remaining steady,
Present and whole in body and mind.
