Go ahead and allow yourself over the next few moments to settle into a comfortable position.
If you feel cold,
Allow your shoulders to roll back or let the neck stretch side to side,
Making any adjustments in the body to get yourself to be most at ease.
And whenever you are ready,
Gently close your eyes and bring your attention inwards,
Allowing yourself to arrive back into your body.
Notice what it's like to fully arrive here,
Into the body.
And as you do this,
Invite a few deeper breaths with a deep inhale and a warm,
Relaxing exhale.
Perhaps you're noticing how these breaths are soothing the body or your nervous system.
Allow the breath to become natural and continue to settle into the direct sensation of the breath.
The gentle rise and fall of it,
Letting go into the coming and going of the breath.
Notice where in your body you can soften further,
Where you are holding any remaining tension and just let it go.
Now place your attention on the crown of your head.
With gentle ease,
Allow this tension to fall downwards over the body,
Relaxing the forehead,
Softening the eyes,
Relaxing the cheeks and softening the jaw.
Then let your attention move down to the muscles in your neck and throat.
Notice how your shoulders relax even further,
Moment to moment,
And welcome further ease back into the body.
Then relaxing the arms and the hands,
Including each of the fingers and thumbs.
Then moving attention now to the back body,
Particularly around the upper shoulder blades and upper back.
Slowly moving your attention to the middle of the back and then to the muscles in your lower back.
Now bring your attention to the rise and fall of your ribcage,
Sensing your body breathing moment by moment and breath by breath.
And then relax the muscles in your abdomen,
Allowing any tension to dissolve here.
Then move your attention downwards into the hips and glutes,
Feeling an ease and landing further into the body to allow more relaxation here.
And then relaxing the upper legs,
Knees,
Back of the knees,
Sensing the shins and the calves,
Noticing the outer ankles and inner ankles,
The tops and bottoms of the feet.
Just letting the body fully relax into the groundedness as you hold your attention to the soles of your two feet.
And slowly now welcome back some mindful movement into the body,
Wiggling the fingers and toes.
And whenever you're ready,
Gently open your eyes into the light in front of you.
