Either lying down on your back somewhere comfortable or sitting in a chair.
Just begin by taking a few nice smooth and deep breaths.
Now squeeze every single muscle in your body,
In your face,
Your arms,
Your legs,
Your tummy,
Your buttocks.
Squeeze your whole body as tightly as you can.
Keep squeezing,
Keep squeezing,
Keep squeezing and now relax.
Relax all the muscles in your body.
And again tighten up your whole body,
Squeeze everything,
Your hands,
Your arms,
Your legs,
Your feet,
Your tummy,
Your chest,
Your buttocks,
Your face.
Squeeze everything as tightly as you can.
Keep squeezing,
Keep squeezing and relax.
Do that two more times and just tighten up your whole body.
Clench your fists,
Curl your toes,
Squeeze your buttocks,
Your belly,
Your legs,
Your arms,
Your shoulders,
Your face.
Scrunch and squeeze everything.
Keep squeezing and relax.
One more time,
Tighten up your body,
Squeeze everything,
Squeeze everything.
Keep clenching and tightening your body,
Your face,
All the way down to your feet and relax.
Now just feel your whole body softening and melting.
Just allow your fingertips to gently curl a little more open.
Just take a few slow deep breaths into your body.
Feeling that sense of calm and ease rushing over your body.
Now just take your awareness to the very top of your head.
Moving down to the back of your head,
The sides of your head.
Take your awareness there.
Notice any sensation in your face,
In your neck,
The front of your neck,
The back of your neck.
Observe what's going on in your shoulders.
Take your awareness now down your arms,
Your upper arms,
Down to your elbows,
Your lower arms,
Your wrists.
Notice your hands,
Your fingers,
All the way through to the very tips.
Just casting your awareness back up the arms,
Back to the shoulders and starting to make our way down the body,
The upper back,
The front of the chest.
Moving down to the centre of the torso,
The mid back,
The solar plexus.
Take your awareness a little lower to your lower back,
Your lower abdomen,
Navel centre.
Just observe whatever's there,
Just take it into your awareness.
Moving further down still to your buttocks,
Your hips,
Your groin,
Your genitals.
Just notice whatever sensations or feelings are present.
Now coming down both legs,
Back of both legs,
The front of the upper legs,
The thighs.
Take your awareness now to the knees,
To the kneecaps,
To the backs of the knees,
Your lower legs,
The back of your calves and the shins.
Just notice what's there,
Just cast your awareness there.
Noticing your ankles,
Your heels.
Take awareness into your feet,
The soles of your feet,
The tops of your feet.
And all the way down into your toes,
Noticing the very tips of your toes.
Now just zoom out a little,
Take your entire body,
Your entire being into your perspective.
As though looking from the outside in.
Just feeling and sensing into your entire being.
Take your awareness back to your breath.
Just taking a few slower,
Fuller,
Deeper breaths.
And then when you're ready just begin to open up the eyes.
Moving on with the rest of your day.
