Start by taking a deep inhale through your nose.
Feel your chest and your belly rise and expand.
Hold.
Slow exhale through your mouth.
Empty out entirely.
Another deep inhale just like that.
Inhale through your nose.
Hold at the top.
Take in one more sip of air.
Almost like you're a balloon expanding.
Hold.
Exhale slowly through your mouth.
Start to allow your body to sink in wherever you might be seated or lying down.
Notice where your body makes contact with the chair or the bed or the floor.
Feel yourself grounding and rooting into the space that you are seated or lying down in.
With each exhale,
Feel yourself sink a little bit deeper.
Drawing some awareness to the very tippy top of your head,
The crown of your head.
Just bring your awareness to your forehead.
Bring that awareness down the sides of your face.
Swallow a few times.
Release your jaw.
Release your tongue from the roof of your mouth.
Allow your shoulders to hang heavy.
Feel your eyelids becoming heavier and heavier.
Bringing your awareness to your chest and your torso.
Just noticing what's going on,
How your physical body is feeling in this present moment.
Not trying to change anything.
Just being aware.
Draw your awareness down into your quads and to your thighs.
Down through your knees.
Notice your joints.
If you're lying down,
If your knees are slightly bent,
If they're fully straight,
Down through your knees.
If you're lying down,
If your knees are slightly bent,
If they're fully straight,
Down through your calves and out through the tips of your toes.
Taking just one full body scan to just notice how you are in this moment.
Take three deep breaths and just sink into where you are and to be curious about your body.
Notice your mind.
If it's wandering to other places,
Just bring it back to your anchor,
Which is your breath,
And your body sensations.
Whenever you're ready,
Start to find some movement in your fingers and your toes.
Maybe rock your neck side to side.
Allow some oxygen back into your body through movement.
Notice if this feels natural and easy or if this feels a little delayed and heavy.
Wherever you're at,
Just gently start to flutter your eyes open,
Taking in the light around you,
Bringing your awareness back to the space where you started this meditation.
Reorienting back into the room,
Finding a little bit more movement in your body.
Maybe that's a stretch.
Just honor whatever it is that your body's asking for.
One more deep cleansing breath.
Inhale.
Exhale,
Release.
And remember to take this relaxed state with you as you move about your day and go on to the next task or appointment.
Just remember that you can always return to your breath and anchor yourselves through your feet.
