Relaxing the body with mindfulness of breath.
Find a quiet and peaceful space and loosen up any tight clothing.
Don't be comfortable lying down or sitting on a chair or cushion.
Make sure that you will not get too hot or too cold.
And make the intention that for the next 10 or 15 minutes,
You'll aim to develop relaxation by being grounded and present with the breath.
As best you can,
Try not to fidget or move unnecessarily.
So firstly,
Let your attention sink into the field of your body and put aside all worries and concerns about anything other than being here now.
Also put aside strong desires and cravings after things not here and let yourself come into this present moment.
Let thoughts,
Concerns,
Worries,
Experiences other than the breath be on the edge of your awareness.
And let your body and breathing be your central focus.
So take first of all three deep breaths as if you're filling a jug with water.
Let the breath be smooth and fill your body from the base of your belly right up to the top of your chest.
Breathing in,
Fill.
And when it's filled,
Relax.
Let it all go.
Let it out.
Breathing in,
Fill.
And let it go and let it out.
Let your whole body relax.
And one more time,
Breathing in,
Fill your chest,
Fill your belly,
Fill your chest.
Up and relax.
After taking three deep and slow breaths,
Don't try to control the breath anymore in any way.
Let your breathing be completely natural.
Just like it would be if you were asleep.
Don't try to control it in any way.
If it's long,
Let it be long.
If it's short and shallow,
Let it be short and shallow.
Let it be as it is,
Completely natural.
Let your breath breathe you.
Know and understand that you're breathing.
Breathing in,
Be aware that you're breathing.
And breathing out,
Completely relax and let go.
Breathing in,
Be aware that you're breathing.
Breathing out,
Completely let go.
Relax.
If you feel any tension around your shoulders and your face,
Your arms,
Be aware of the tension and let it go on the out-breath.
Notice your face and your eyes and let them become very heavy and relaxed.
Let your forward smooth out and release tension.
Feel the space between your eyes and your brow.
Relax and open up and let go of tension.
Breathing in,
Be aware.
Breathing out,
Release.
Let the breath find any tension throughout your body and on the breath,
On the out-breath,
Release.
Breathing in,
Being aware.
Breathing out,
Release.
Stabilize your attention and remember what you're doing.
And come back to being with the breath.
Relaxing your whole body or parts of your body,
Part by part.
Breathing in,
Know that you're breathing in.
Breathing out,
Know that you're breathing out and relaxing.
Breathing in,
Be aware.
Breathing out,
Relax tight parts of your body.
Breathing in,
Be aware of the breath.
Breathing out,
Relax the whole of your body.
Stay close to the breath.
Be there for every new breath and when thoughts come,
Let them go with the out-breath.
Simply let go and be here now,
Being aware with the breath.
If any worries and concerns come into your mind,
Simply let them go with the out-breath.
Be present for every new breath,
So present that you don't have time for any concerns and worries.
Breathing in,
Be aware.
Breathing out,
Soothe discomfort and let go of all problems and concerns.
Breathing in,
Be aware.
Breathing out,
Soften up any tight spots in your body.
Let your body become very heavy and relaxed.
Let your mind be stabilized.
Be present with every breath.
Be here now.
If you found that this practice has helped soothe and calm your body and help you let go of worries and concerns,
Remember how you did it.
Remember what seemed to work for you.
Also remember that you can do this practice throughout your daily activities simply by bringing awareness to your breath.
Breathing in,
Breathing out,
Letting go.
And with the breath you can relax and soothe your body,
Calm your mind.
So when you're ready,
Slowly move your fingers and toes.
Shift your body and mindfully go about your daily activities.
