Release stress and tension and prepare your body and mind for relaxation or sleep through present moment awareness. Take your thoughts out of the constant chatter and bring yourself back to centre with this short guided meditation.
I want you to just check through your body for balance so just making sure that your hips are aligned if your legs are crossed it's not too bad but if you want to you can uncross your legs and just bring one ankle in front of the other while you're sitting down if you're in a chair it's the same thing that you have balance across your hips and thighs and knees both feet on the ground also looking for balance across your shoulders just notice if you're feeling sort of leaning to one side or you've got one hand in one place and one hand in the other so just checking through your body and once you feel like you've found your balance looking for more length and spine and a little tuck of the chin and we just start to slow everything down you might have your hands on your knees or you might cup them on your lap or if you know mudras from yoga you can choose a mudra for your fingers whatever's comfortable for you right now so we're going to just start by scanning down through the body bring your attention right to the top of your head and just bring your awareness all around the sides of your head the forehead the sides and the back bring your attention over your ears the back of your ears the front below inside and then just all the way across your face through the eyebrows the eyes across the cheekbones to the jaw both sides across your nose your mouth and your chin and going all the way down your neck all sides of the neck just feeling a melting softening feel it continue down across your shoulders and your arms all the way down your arms to your hands and bringing awareness to your fingers the palms of your hands bring full awareness down to the palms of your hands notice what they're touching notice any warmth and going down your chest and spreading also down your back upper back middle back and lower back from your chest and down to your belly so you're feeling your whole torso awareness focus attention and a melting feeling a kind of relaxation moving all the way down to your pelvis groin area letting it melt and relax around the buttocks and then down each leg first the right leg moving your attention down the thigh the knee calf then the left leg thigh knee and calf until you reach both feet just feeling both feet relaxing melting softening kind of grounding down and bringing your awareness back up to your nose you might notice the cool air coming in you might feel your belly expand as you inhale and then as your belly relaxes you might feel the warm air leaving your nostrils just a simple in and out in and out you
