Bye.
So we'll just begin with the sound of the bell.
And then in the same way as we listen to a sound without trying to change it.
We just lift our attention from the sound of the bell and invite it to settle on our body,
Breathing.
So just noticing where your body is rising and falling.
Not trying to change what you find maybe just smiling and accepting.
Whatever is there.
So let's start just by noticing the rising and falling of your chest.
And noticing that our attention is on the outside of the body.
So what we're going to do is just invite the attention to drop inside the body.
Inside the chest and get a sense of the expansion both forwards and sideways and backwards with each breath.
Each time your mind wanders,
Just smile to it and invite it back.
Give it something to become curious about.
So maybe ask it to play around.
How does it feel if you focus on the front of your chest,
Noticing the rise and fall?
Compared to if your attention is in the centre of your body.
And what happens if you drop your attention to your spine?
Noticing that very slight flexing with each breath.
Maybe your attention immediately flicks up to your shoulders.
Noticing any tension so feel free to give them a shrug little bit of a wriggle releasing any tension there before then letting your attention settle back on your breathing.
And then inviting your attention to move down,
Down the centre of your body into your abdomen.
Low down.
Around the level of your belly and again getting a sense of that 360 degree breathing so the rise and fall of your belly at the front Maybe an echo right down low in the pelvis.
Sideways in the hip and a very slight flex in the base of the spine maybe your attention notices some holding in your hips around your thighs,
Tops of your legs Maybe you can just allow yourself to settle down into gravity.
As though gravity is a warm blanket wrapping itself around you.
Keeping you safe noticing the rhythm of the breathing in your abdomen and imagine that same rhythm spreading down your legs Enveloping your knees in the rocking motion of your breath.
Including your calves your ankle.
Your feet.
And your toes keeping your attention happy and light.
Maybe even wriggling your toes slightly to give your mind something to smile at.
And letting your attention wander around your body.
Noticing that rocking sensation,
The rise and fall of the breathing.
Getting a sense of the whole body breathing together.
And if there's any pain anywhere at all just including the pain in the rocking sensation Maybe there's extra warmth.
More tingling.
Where the pain is.
So we just let the breath soothe the pain maybe noticing the hard and soft edges of where the pain is.
There's probably a central point.
And then gradually the pain as it moves away and outwards in all directions it gradually dissolves into parts of your body where there's no pain So really enjoying those sensations of no pain.
So maybe finishing with a brief body scan beginning at the head So just smiling,
Being aware of your hair,
Of the scalp.
No pain.
Smiling.
Forehead releasing any tension eyes cheek.
Nose Wow.
Tongue and your mind itself.
Inviting it maybe to curl up like a puppy.
Tired at the end of the day.
Inviting your attention inwards dropping down inside your throat releasing any tension there really picking up the rhythm of the breathing inside your chest rocking,
Massaging all those amazing internal organs.
Full of life supporting you.
And now relaxing ready for sleep inviting your attention down further your digestive system all the other organs within your pelvis gently be massaged by the breath rising and falling expansion and contraction in your hips And then those imagined waves down your legs.
Your knees calm ankles and feet.
A warm blanket of gravity keeping you safe.
Body being rocked by a kind and gentle breath you Bye.
