Sitting or lying comfortably and closing your eyes,
Connecting with your breath,
Coming back to the here and now.
Checking in with your jaw,
Your shoulders,
Your neck,
Your face,
Anywhere in your body that you notice tension and just allowing yourself to consciously relax.
Just breathing effortlessly,
Breathing in peace and breathing out peace.
Imagining now that inside your mind lies a powerful magnet and this magnet draws in any thoughts or worries that allow you to become distracted or disconnected from the present moment.
Starting with the thoughts in your mind,
Seeing these being drawn in by this powerful magnet,
Feel all that awareness collect in the middle of your head and you can turn up the strength of this magnet and feel it drawing in anything beyond your mind now.
Calling back anything in your life that your energy is entwined with,
Seeing that magnet drawing back thoughts and plans for the future,
Drawing back memories,
Resentments,
Traumas,
Regrets or other scenarios from the past,
Drawing back your to-do list and drawing back everything that you unconsciously give to other people,
Calling back all of your energy that is involved in relationships,
Your family,
Your friends,
Your colleagues,
Calling back every part of you that has an investment in someone else,
Allowing every part of yourself to exist right now in this moment and you might notice feelings of resistance or guilt,
Taking your attention away from these people and these things in your life which are so important,
But this is just temporary.
It's time for you to be whole,
To be present,
To connect with yourself and getting a sense now that your conscious awareness is moving down from your mind,
Travelling slowly down your body all the way to your feet,
Moving your consciousness down into your feet and giving yourself the opportunity to fully feel everything possible just through your feet.
Noticing any clothing that may be touching them or what the floor feels like underneath you,
Do your feet feel as though they have any pressure or weight pushing on them,
Taking in every last detail about what your feet feel like and then travelling up into your legs,
Starting with the bones in your legs,
Getting a sense of these large amazing structural bones that allow you to do so much,
Noticing what you can discover about the size and the shape and the density of these bones,
Moving your consciousness now down into the ankle joint,
Getting a sense of how this joint works and what it is capable of,
Moving into your lower legs and noticing what it feels like in this part of your body,
Is it tight or loose,
Can you sense some downward pressure from above and moving now to your knee joints and noticing everything that you can about this joint and how it works and fits together,
Travelling now into your thighs,
Curiously observing this area,
Exploring what your body looks and feels like from the inside and now moving your awareness out to the skin on your whole legs and noticing what you can feel,
Noticing your clothing,
Sensing the support from the chair or floor underneath you and coming inward once again and travelling up to your torso,
Taking in the details of your hip joints and the connection with your spine,
Sending your breath down into your pelvis,
Imagining what it would look like if you could just see your body from the inside,
Moving your consciousness up into your abdomen now,
Noticing the lack of bones in this area and just breathing into the space in your belly,
Noticing any urges to get caught up in thoughts or judgements and gently bringing yourself back,
Drawing your awareness inside your body,
Exploring your abdomen,
Breathing deeply and expanding your tummy muscles,
Feeling them stretching out and then folding back in,
Floating backwards now and arriving at your lower spine,
Taking in all the details that you can about your spine,
How it works,
How it fits together,
Noticing how the spine is the only bone in this area,
Supporting your entire upper body,
Moving slowly up to the middle of your spine where the ribs curve around and connect,
Observing the bone structure,
Noticing how the two different sections connect and work together,
Exploring the skin on your back now,
Tuning into the sensations that you notice,
The feel of your clothing,
The place where your weight is resting,
See if you can locate the warmest part of your back and the coolest,
Taking in a deep breath and feeling how your back expands,
Moving that consciousness now down into your hands,
All of your attention is in your hands,
Getting a sense of how complex these amazing hands are,
With all their tiny joints,
Bones and nerves,
Connecting with the skin on your hands and moving your awareness from your fingertips down the inside of your fingers,
To your palm and down to your wrist and then around to the back of your hand and up again,
Taking in everything that you can feel as you move back up to the tips of your fingers,
Noticing any jewellery or clothing that your skin is touching,
Noticing how the air around your hands feels,
Moving that consciousness up now through your wrists into your arms,
Curiously observing the bones,
The elbow joint and the space around those bones,
Moving out now towards your skin,
Noticing any clothing that's touching your arms,
Moving your awareness first to the warmest part of your arms and then finding the coolest part as well,
Centering your attention in the middle of the coolest part of your arms,
Noticing everything that you can about it,
What shape would this cool section be if you could see it,
Can you gently trace the edge of this coolness with your mind,
Noticing whether it's the same on both arms and travelling again now up through your shoulders and stopping momentarily in your chest,
Just watching your breath for a few moments,
Noticing your lungs as they expand and contract with your gentle breathing and travelling back,
Connecting with your spine once again,
The top of your spine,
Noticing the joints,
The vertebrae that together work to hold you upright,
Moving your awareness up your spine,
Noticing these bones getting smaller and smaller as they move up through your neck,
Travelling right up to the base of your skull,
Breathing into that space at the back of your head,
Coming forward now to your face,
Feeling all of the skin on your face all at once,
Then gently focusing your attention to your lips,
Feel that soft sensitive skin gently touching the air in the room,
Moving up and feeling the air as it quietly moves in and out of your nostrils,
Then moving up onto the top of your nose,
Up to your forehead,
Noticing what you can feel,
And back down to your cheeks,
Travelling out now to your ears,
Feeling any points where they are touched by your hair,
Allowing your awareness to drift from the tops of your ears around the outside edge down to the lobes,
Then bringing your consciousness just inside your ears,
Focusing now on what you can hear,
Noticing all of the sounds that are happening all around you at this very moment,
Drawing your awareness in and focusing on the sounds that are closest to you,
Or even sounds that are coming from you,
Your breathing,
Your tummy,
Your pulse,
And then expanding your focus to include all the sounds that you can hear within this room,
Any electrical equipment,
Music,
People or pets,
My voice,
And now hearing only sounds outside this room,
Other people in the house or building,
Cars on the street,
The birds or the breeze outside,
People nearby,
And now just choosing one sound to focus your attention on,
Noticing everything that you can about that sound,
And bringing in the symphony of all the sounds you can hear once again,
And opening your eyes,
Spending a moment noticing the colours,
The shapes,
Shadows and textures that you can see,
And then gently grounding yourself,
Making some small movements and coming mindfully back.
