Sitting comfortably with your back upright and straight.
Choosing to either keep a soft downward gaze or gently close your eyes down.
Allowing your breath to be smooth and gentle in and out through your nostrils.
And just bring your awareness within your body.
Noticing firstly points of contact your body's making.
With the chair where you're sitting.
Your feet on the ground.
And noticing where your hands are resting.
Allow your awareness to move to your shoulders.
And to release any tension.
Physically roll your shoulders up and back and down.
And similarly with your jaw.
Keep your lips together and gently allow the jaw to drop slightly open.
Just releasing any tightness,
Any tension.
Start to watch your breathing.
The rise and fall of your chest with each breath.
Maybe noticing how deep your breath is going.
And noticing the rate of your breathing.
As we scan through the body.
I invite you to imagine your breath going to each part.
And each exhale carrying away any tightness or tension from that part of the body.
Leaving behind nothing but softness and relaxation.
Allow your awareness to come to the top of your head.
Imagine your breath circulating here.
And each exhale carrying away tightness and tension.
Allow your awareness to come to your forehead.
Again imagining your breath coming here.
And each exhale carrying away tension.
Leaving your skin smooth,
Undisturbed,
Unworried,
Relaxed.
Gently move your awareness to your eyes.
Each exhale leaving nothing but a softness around your eyes.
Bring your awareness to your nose.
Feel your breath moving through your nostrils.
Move your awareness to your cheeks and cheekbones.
Again imagine your breath circulating here.
Carrying away tightness.
Be aware of your mouth.
Your lips.
Your jaw.
Each exhale removing even more tension.
Come to your ears.
The inside of your head.
The back of your head.
Each exhale leaving nothing but a gentle heaviness and softness.
Be aware of the back of your neck.
The front of your neck.
All tension washing away.
Gently move your awareness to your shoulders.
With each exhale feel them sink down.
With gravity creating as much space as possible between shoulders and ears.
Allow your awareness to move to your chest and upper back.
Each inhale filling your whole chest cavity.
And with each exhale it softens downwards.
Move to your belly and lower back.
Again imagining your breath circulating here.
Each exhale carrying away any tension.
Any tightness.
Allow your awareness to come to your arms.
Carrying your breath a little further down your arms.
Fingers and thumbs.
Each exhale leaving a gentle heaviness and softness.
Allow your awareness to move to your hips.
Imagine your breath reaching here.
Each exhale carrying away all tightness.
Your breath starting to move down your legs.
Tops of the feet.
Soles of the feet.
All of your toes.
Each breath traveling the whole length of your legs all the way to your toes.
And each exhale moving down your legs.
Each exhale leaving nothing but a gentle heaviness in your legs.
Your breath is filling your whole body.
And each exhale leaves nothing but a deep sense of relaxation.
Enjoy this feeling for the next minute.
I'd like to invite you to finish the practice with some gratitude for your body and all that it does for you.
Hold your body in your awareness.
Feeling a deep sense of appreciation and gratitude for it.
And put a little smile on your face.
As you think about the wonderful things your body allows you to do.
Just think on this for the next minute.
Allow your awareness to move back to your breathing.
And just notice the gentle rise and fall of your chest as you breathe.
Slowly bringing your awareness outside of your body.
Noticing any sounds around you.
Becoming aware of where you are.
And very slowly reawakening your body.
Maybe moving fingers and toes.
And when you're ready,
In your own time,
Gently open your eyes.
