Shortly we're going to start a mindfulness practice focusing on the breath which can be used as a wonderful relaxation tool as well.
Take a moment to make sure you have your body fully supported in a very comfortable position lying on your back or your side if lying on your back is not comfortable for you or sitting so that you don't have to hold any tension anywhere at all.
If you are sitting in a chair preferably have your feet flat on the floor and have your spine in a straight position.
Make sure you feel aligned and now gently close your eyes if you feel comfortable too.
If you'd prefer you can gently rest your gaze ahead with a soft focus and try to avoid looking around to minimize distractions.
As we do this practice try to stay alert and focused.
If possible stay completely still unless of course you are terribly uncomfortable.
Now bring your attention to any sounds that you can hear in the distance.
And bringing your attention inwards notice any sounds closer to you perhaps in the room that you are in.
And now see if you can hear your breathing.
As you breathe out soften your shoulders.
Soften your hands,
Soften your face and soften your whole body.
Notice your chest and belly rising and falling as you breathe in and as you breathe out.
Pay attention to how this feels.
The breath may naturally deepen but there is no need to try to control or alter your breathing.
And see if you can stay focused on these sensations as you breathe in and out.
If your mind wanders as it usually will bring it back to your breathing again and again.
It is perfectly normal for your mind to wander.
If you get carried away with your thoughts try to simply notice this and with a kind attitude bring your attention back to your breathing.
And now see if you can hear your breathing.
Now once again see if you can hear the sound of your breath.
Moving outward listen to the sounds around you in the room or building that you are in.
And notice sounds now in the distance.
Take your time and when you are ready gently wriggle your fingers and toes.
If you have your eyes closed gently open your eyes.
If you are on your back roll onto your side and rest for a moment before you slowly get up.
