Right,
Let's get started.
First off,
Let's make sure that we're comfortable.
Back straight,
Arms unfolded,
Hands on our lap,
Our feet firmly planted beneath us.
Let's take a few deep breaths.
Deep breath in,
Hold for one second,
And that long breath out.
Deep breath in,
Hold for one second,
And that long breath out.
With each one of those out breaths,
Feeling your body,
Just start to relax,
Your shoulders starting to drop.
And then on this last breath,
If you want to close your eyes,
Deep breath in,
Hold for one second,
And then long breath out.
Good.
Let's continue that rhythmic breathing.
Deep breath in,
Hold for one second,
Then that long breath out.
We're going to focus on how our body is feeling.
So let's start at the top of our head.
Any tension,
Any niggles,
Any stresses on that exit breath,
Allow any tension,
Any stresses,
Just to wash away.
How is your brow feeling?
Is it pinched?
Just allow your brow to relax,
Allow your jaw to unclench and relax.
And again,
With that slow rhythmic breathing,
Allow any stresses,
Any niggles,
Just to wash away.
If your mind starts to wander,
Don't worry,
Just bring it back to your breathing.
Good.
Now let's focus on our neck and our shoulders.
There's going to be a place where we can gather tension,
Gather stress.
So on each one of these long breaths out,
Start to feel your shoulders drop as you become more and more relaxed.
Any tension,
Any little niggles,
Just washing away as you keep that deep rhythmic breathing going.
Washing away any pain,
Any tension in your shoulders.
And as your shoulders start to drop,
Be aware of the weight of your hands,
Your arms on your lap.
How your hands and arms are now feeling completely relaxed and heavy like lead.
Now let's focus on our back,
The feeling of the pressure of your body pushing against the seat back behind you.
Again,
Be aware of any pain or any discomfort in your back.
And again,
Let that wash away with those long out breaths.
Now let's bring our focus to our chest.
That feeling of the air rushing into our lungs,
Expanding our chest,
Expanding our stomach.
And the feeling of the air as it exhales,
Passing over our lips.
That rhythmic breathing.
The feeling of the air entering our lungs,
Filling our chest.
Good.
If your mind starts to wander,
Don't worry,
Just keep bringing it back to your breathing.
That deep,
Rhythmic,
Slow breathing.
Okay,
Now let's focus on our hips,
And the tops of our legs.
Feel the weight of your body pushing to the seat below you.
The weight of your hands and your arms,
Heavy like lead on the tops of your legs.
And again,
Be aware of any pain,
Any discomfort within your body.
And allow that to wash away with those deep breaths out.
Now let's focus on our lower legs and our feet.
Our feet feeling firmly planted to the ground beneath us,
Allowing any stresses,
Strains,
Niggles,
Pain,
Again to wash all the way through our body on those out breaths and picture any of that pain and discomfort to be going out through your feet into the ground beneath you.
Now your body should be feeling completely relaxed.
If we start at the top of our head,
Our brow relaxed,
Our jaw unclenched,
Feeling of the weight of our head and neck on our shoulders,
Our shoulders completely relaxed.
The weight of our hands and arms,
Heavy like lead on the tops of our legs.
The pressure of our body pushing back on the chair behind us and on the seat below us and our feet firmly planted the floor beneath you.
Now let's bring our attention back to our breathing,
Those long deep slow breaths.
Deep breath in,
Hold for one second and long breath out.
Let's take a moment to purely focus on our breathing.
If your mind starts to wander,
Just bring it back to your breathing.
Good.
Now I'd like you just to take a moment to let go.
Don't focus on your breathing.
Allow your mind to run free.
Be the observer of those thoughts.
Try not to think about these thoughts.
Allow them to come in and go.
Let's take a moment for your mind just to run free.
Good.
Now let's bring our attention back to our breathing.
Deep breath in,
Hold in for one second and then the long breath out.
Let's bring our attention back to our body.
Feeling of our feet firmly planted in the ground beneath us.
Feeling of our legs and the weight of our body pushing down on the seat below us and our backs firmly pressed against the seat behind us.
The weight of our arms on our lap.
Our shoulders completely relaxed.
Feeling of our jaw and brow completely relaxed.
The sensation of our breath moving our chest.
The sensation of our breath moving our chest.
The sensation of our breath against our lips and tongue.
And we give thanks for today.
Just for today we will not anger.
Just for today we will not worry.
Just for today we will give thanks for all life's blessings.
Just for today we will do our work honestly.
Just for today we will be kind to all living creatures.
When you feel comfortable give your feet a little wriggle.
Give your feet a little wriggle.
Allow your fingers to move.
When you're ready you can open your eyes.
