Let's begin by letting go of everything that you've been doing.
Use your imagination to put it away.
You can put it into a folder and into a drawer and close the drawer.
Or you can close a door in your imagination to your workspace.
Take a moment now to find a way to put it all behind you,
Knowing that by doing this you'll be able to accomplish a lot more later on.
Now if you're in a situation where you can do it,
Take a little time to stretch.
Stretch and move around and just let the tension go.
Now settle into a comfortable position and close your eyes.
Simply be aware of whatever is going on with your eyes closed.
You may be hearing things going on around you.
There may still be lots of thoughts about work.
That's all right,
But don't follow them.
Let them go.
And now we'll take some nice deep breaths.
Breathe in deeply,
Filling your lungs,
And relax into the exhalation of the breath,
Letting go of tension.
Bring your attention to your belly.
Let your belly soften and relax,
And quite naturally the breath will go deep into the belly.
Continuing with some deep breaths,
Feeling the chest and belly move as you breathe.
Breathing in relaxation,
Breathing out tension.
And now take one more deep breath,
And then allow the breath to return to normal,
Going on its own.
Simply be aware of the natural flow of the breath.
Noticing the in and out of the breath.
Letting go of thoughts.
Simply being aware of what you're experiencing right now in this moment.
And now bring your attention to your body.
Notice if there's any tension held anywhere in your body.
If you feel tension,
Let it go.
Let it dissolve.
From time to time,
Bringing the awareness to your breath,
And scanning the body.
Check your shoulders.
Let them relax.
Check your neck,
Your scalp,
Your jaw.
If you notice tension,
Just let it go.
Let everything give way to gravity.
Feel yourself sinking into your chair.
Feel your feet heavy on the floor.
Simply aware of whatever you're experiencing.
Not trying to change it.
Not resisting anything.
Bringing your awareness to your whole body.
Let it sink into the pull of gravity.
Now taking this relaxation with you,
You can get ready to go back to work,
Back to your studies.
Don't rush back from this break.
Come out very slowly,
Stretching,
Taking a deep breath.
When you feel ready,
Open your eyes.
