Find yourself in a comfortable position and then slowly close your eyes.
Feel your shoulders roll down your back.
Feel your feet on the ground and your butt on the chair.
Take a deep breath in through your nose and out through your nose.
As you inhale,
Imagine you're inhaling from the soles of your feet all the way up to the tippy top of your head and then exhaling from the top of your head like a waterfall.
Inhaling from the soles of your feet,
Exhaling from the top of your head like a waterfall.
Continue breathing as I guide you through a brief sensory journey.
As I list parts of your body,
Gently shift your attention from body part to body part,
Starting with your right hand thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Between the fingers,
Palm of your hand,
Back of your hand,
Left hand thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky,
Between the fingers,
Palm of your hand,
Back of your hand,
Both hands together,
Your right wrist,
Your left wrist,
Both wrists together,
Your right forearm,
Your left forearm,
Both forearms together,
Forearms together,
Your right elbow,
Your left elbow,
Both elbows together,
Your upper right arm,
Your upper left arm,
Both upper arms together,
Your right shoulder,
Your left shoulder,
Both shoulders together,
Your right collarbone,
Your left collarbone,
Your chest,
Your collarbones and your chest,
Your entire right arm,
Your entire left arm.
Breathe in through the soles of your feet and exhale from the top of your head like a waterfall.
Feel your body melting into where you sit as you continue breathing in through the soles of your feet and exhaling from the top of your head like a waterfall.
