Let's begin by bringing ourselves away from all the business and activity of the day so far by connecting with our body.
Really making contact with your body on the chair and your feet against the floor.
Noticing the warmth and coolness,
The sensations of your clothes against your skin.
Maybe some tingling and some tightness and tension.
We're going to work around our body noticing and relaxing and releasing that tightness and tension as far as we can.
Let's begin by bringing our attention and awareness to the area around our eyes.
Just seeing what's going on there.
How much tension is being held.
And then exploring what you can let go of.
Really allowing your eyes and the muscles around your eyes to relax and release.
Giving your eyes a rest.
Then moving to the muscles on your face and jaw.
Knowing what's being held.
And then seeing what you can relax and release.
Allowing the muscles on your face to soften.
Your jaw to slacken a bit.
Then moving to your neck and shoulders.
Noting what's being held.
And then seeing what you can let go of and release.
Maybe allowing your shoulders to sink back a little.
And using your out-breath to help with this release and letting go.
Almost as if you're sighing with relief as those areas relax.
And extending that past your shoulder blades.
All the way down your back.
And then moving to the area around your throat.
Just noticing any tightness and held tension.
And then letting go,
Releasing,
Softening.
Extending that to the whole of your chest.
So that your chest and throat area is as open as it can be.
Breathing freely as you let go of any held tension in that area.
Then moving to your belly.
And your arms and legs.
Letting go of any held muscle that you may be holding without noticing.
So the whole of your body is as relaxed as it can be.
Aware of your body breathing naturally.
And then bringing the focus of your attention to the changing sensations of your breath.
As the cool air enters your lungs.
And the warm air flows out as you exhale.
And seeing if you can ride the movement of these changing sensations with your attention.
Almost like watching the sea coming in and going out as waves recede and approach you on a beach.
Maybe noticing the sounds of each in-breath and out-breath.
Almost similar to the incoming and outgoing waves on a beach.
And as you follow your breath with your attention.
Seeing if it's possible to allow any busyness and agitation that's around to settle.
Seeing if you can find a little bit of peace and calm.
Feeling peaceful,
Calm and relaxed.
