Find a comfortable place to sit or lie down.
Close your eyes or soften your gaze.
Take a deep breath in and slowly exhale.
Let's set the intention for this practice to find a few moments of calm and peace in your busy day.
Start by bringing your attention to the top of your head.
Notice any tension or sensations.
Slowly move your focus down to your forehead,
Eyes,
And jaw.
Soften your face and unclench your jaw.
Continue to scan down through your neck,
Shoulders,
And arms.
Relaxing each body part as you breathe.
Move your attention through your chest,
Abdomen,
Lower back,
And hips.
All the way down to your legs and eventually your feet.
Release any tension you may be feeling.
Now shift your focus to your breath.
Notice and observe the natural rhythm of your inhales and exhales.
Feel the rise and fall of your abdomen.
If your mind starts to wander,
Gently bring your focus back to your breath.
Now think of one thing you're grateful for today.
It could be something big or something small.
Focus on this feeling of gratitude and let it fill you with warmth and contentment.
Now take a deep breath in,
Filling yourself with this positive energy.
And as you exhale,
Let go of any remaining tension.
Now slowly bring your awareness back to the present moment.
Wiggle your fingers and toes and gently open your eyes.
Take a final deep breath.
When you're ready,
Return to your day with a renewed sense of calm and gratitude.
