Sitting or lying comfortably,
Gently close your eyes and take your attention to your breath.
Breathe in deeply and pause at the top of the breath for a moment.
Then exhale,
Feeling your body melt and relax.
Take another deep breath,
Pause and exhale.
Take one more deep breath,
Pause and exhale.
Allow the breath to breathe the body naturally now.
As I say each part of the body,
Send your breath to that area and consciously release any tension you might be holding.
The crown of your head.
Feel for it.
Face.
Ears.
Mouth.
Tongue.
Jaw.
Throat.
Neck.
Shoulders.
Upper arms.
Forearms.
Hands.
Fingers.
Your chest.
Upper back.
Waist.
Lower back.
Your hips.
The abdominal area.
The entire pelvic region.
Your thighs.
Your knees.
Your calf muscles.
Your ankles.
Feet.
And toes.
With your whole body now relaxed,
Keep allowing the breath to breathe you.
As your body takes its next breath in,
Say in your mind,
I relax.
And on the out-breath,
Say I release.
I relax.
I release.
I relax.
I release.
I relax.
I release.
Observe the breath breathing your body and start to become aware of the environment around you.
Notice the sounds you can hear.
The feeling of fabric that touches your skin.
Begin to wake up your body.
Wiggle your toes and fingers.
Take a little stretch.
And when you're ready,
Open your eyes.
Your hands.
