Sitting comfortably with your back upright and straight,
Choosing either a soft downward gaze or closing down your eyes,
Just allow your breathing to be natural,
Smooth and gentle in and out through your nostrils if you're comfortable with that.
Allow your awareness to move inside of your body,
Noticing points of contact your body makes,
Where you're sitting,
Your feet on the ground,
Noticing where your hands are resting.
Allow your awareness to move to your shoulders and to remove any tension,
Physically roll your shoulders up and back and down.
And similarly with your jaw,
Keep your lips together but allow your jaw to drop very slightly open,
Just releasing any tightness and tension.
And start to pay attention now to your breathing,
Watching the gentle rise and fall of your chest,
Noticing how deep your breath is and the rate of your breathing.
Gently bring your awareness to your mind now,
And I'd like to invite you to repeat a silent mantra.
In your mind repeat,
My mind is calm,
My body is relaxed.
To help stay focused on the mantra,
You may wish to time it with your breath and feel it too.
As you inhale,
My mind is calm and feel as if you're inhaling the air.
As you exhale,
My body is relaxed,
Feel your whole body relaxing downwards with gravity.
If you're finding the mantra too many words,
You may wish to shorten it,
Maybe even down to just two words,
Calm,
Relaxed.
When your mind wanders,
Whatever has arisen,
Just acknowledge and very gently accept it,
Calmly let it go and come back to the mantra.
My mind is calm,
My body is relaxed.
Inhaling calmness,
The body relaxing completely on the exhale.
One last minute,
Repeating the mantra.
Allowing the words to gently fade away and gently bringing your awareness back to your body once again.
Just noticing your breathing,
Watching the rise and fall of your chest.
Noticing once more the depth of your breath,
The rate of your breathing,
Allowing your awareness to just notice the points of contact your body's making.
Again,
Where you're sitting,
Your feet on the ground,
And where your hands are resting.
Gently bringing your awareness now outside of your body,
Noticing sounds around you,
Becoming aware of where you're sitting.
And when you're ready,
Gently reawaken your body,
Maybe moving fingers and toes very slightly.
And in your own time,
Gently open your eyes.
