Welcome to this five minute whole self relaxation.
So just be in a comfortable seated position.
There is no need for any special posture and if you prefer you can lie on your back or on your side.
Just be in a position that is comfortable but not so comfortable that you fall asleep.
And then gently close your eyes and center yourself.
Let's take a long slow deep inhale and then exhale very gently exhale.
Sense your whole self relax.
Take another long slow deep inhale.
Really sense your whole self expand.
And then exhale very gently exhale completely let go.
Please bring your awareness to the top of your body.
Your head,
Your face,
Your neck and shoulders.
Simply notice any sensations or movements.
No need to adjust them in any way just simply be aware.
And then moving down the arms the hands all the way to the fingertips.
Again just noticing sensations.
And now sense the back of the body.
Become very aware of the whole back of the body.
And now the front of the body.
Feel the points of contact of your body with the chair or the cushion or the floor.
Sense your upper legs,
Your lower legs,
Your feet and toes.
Just notice that perhaps there are sensations in your body that feel more vibrant or dynamic.
Maybe there are places that lack sensation or only very faint sensations.
Whatever it is just simply allow it to be.
Just simply accept whatever the sensation is.
And now once again become aware of your own breath the sound that's closest to you.
Sensing the breath moving in the body.
In the breath exhaling and leaving the body.
It's as if your whole body is breathing.
Sense your whole body breathing as one complete organism.
Let's finish this meditation with one long slow deep inhale.
A long slow deep exhale.
Completely letting go.
You can stay here in this meditation as long as you wish.
And when you're ready gently floating open your eyes.
Taking in a snapshot of your environment as if for the very first time coming back into normal waking consciousness.
