You just take a second to settle in just let yourself settle in to your chair let your eyes shut gently and follow the sound of my voice if you find your mind drifting notice it and come back to the sound of my voice I want you to let your mind trace the steps you took to get here today picture that process getting up in the morning the routine of getting ready notice it like you are watching a movie of yourself maybe you had plenty of time or maybe you were in a hurry see if you can remember your concerns and thoughts as you were preparing to get here things during the day you need to do the meetings you need to attend the phone calls you need to make the emails you need to send let yourself notice the business of that moment you notice getting into the car or the train or the bus or the bike making it here the places you passed by just let it take through your mind picture yourself arriving here at this building just notice that you as you move towards getting here see if you can recall what your body felt like when getting here you gently watch those interactions with others as you arrived just notice each one and finally notice settling into your chair where you find yourself right now see if you can imagine that the strength of activity that brought you here today are some kind of fibers connected to you just imagine that the strength that brought you here gently begin to drop away with the inflow and outflow of your breath just breathe let yourself continue to notice those trends dropping off slowly until you're just sitting in your chair right now you you you you let yourself become aware of your body and your breath you let yourself become aware of your hands and the places where they rest notice the place where they touch and the ages of those places see if you can trace the outline of the slight pressure with your mind's eye see that shape of each place where your hand touches see if you can begin to notice the tiniest sensations in your hands the smallest tingles feel the blood moving moving draw your attention out your breath take three very gentle full mindful breaths notice each small detail where you notice the inflow and outflow of each breath you you you you you Now gently,
Gently let yourself come back into the room.
And when you are ready,
Open your eyes.
