Find a comfortable place to sit or lie down and start to take some nice deep slow breaths allowing your body to relax,
Filling your body with oxygen and with each out-breath letting your body relax just a little bit more and more.
And we're going to focus on the breath now,
The feeling of the air as it touches the tip of your nose as you breathe in and breathe out.
Notice the feeling of the air and let it hold your attention.
You may find your mind wandering and that's perfectly alright and very natural but just when you become aware of it bring your attention back to your breathing and the feel of the air at the tip of your nose.
And bringing your mind back if it's wandering and letting the breath hold your attention.
Noticing your mind if it is wandering and then just bringing it back to the feel of the air as you breathe in and out.
And then just bringing it back to the feel of the air as you breathe in and out.
And then just bringing it back to the feel of the air as you breathe in and out.
And now I'd like you to bring your attention to the movement of your chest and abdomen as you breathe in and out.
Feel the air as it moves down through your lungs,
Right down to the diaphragm.
Feel the air as you breathe out and notice the movement of your body with each breath.
And if your mind is wandering just bring it back and feel the movement of your body as you breathe in and out.
And now I'd like you to bring your attention to the movement of your chest and abdomen as you breathe in and out.
Notice your mind if it's moving to the past or the future and then just bring it back if it is.
Feel the rhythm of your body as you breathe in and out.
Notice the pace of your breathing,
There's no wrong or right way,
You're just becoming aware of your breath and letting it hold your attention.
And become aware of how you're feeling as you're following your breath.
Are you relaxed?
Is your mind relaxing?
Are you feeling happy,
Contented or anxious and worried?
Just become aware,
Don't try to change anything.
Become aware of your body and your mind and your feelings.
Just notice them.
And bring your mind back to your breath,
Noticing the movement of your body and the rhythm of your breathing.
Hoo.
.
And now I'd like you to count 5 in and out breaths.
And notice if you're able to do this without your mind wandering to other thoughts.
Just be curious.
Again there's no right or wrong.
You're just seeing if you're able to hold your focus on 5 in and out breaths.
And if your mind does start to wander,
Just start counting again when you recognize that.
And if you can,
Breathe 5 in and out breaths without your mind wandering.
And just start over again,
Letting the counts hold your attention.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 Bringing your mind back if it does start to wander.
And start counting 5 in and out breaths again.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 42 43 42 43 42 43 42 43 42 43 42 43 43 42 43 42 44 44 44 44 44 44 44 44 44 44 44 44 44 4 4 4 4 4 4 4 4 4 4 4 4 If not,
That's perfectly alright.
But with practice,
It will get quieter and quieter.
Enjoy the experience of relaxing your mind.
And now start to take a few deeper breaths.
And feel the energy coming back into your body.
Start to feel more refreshed.
Feel a sense of joy from having had that relaxation.
Allowing your mind to become quieter and more focused.
And then take a nice deep breath and on the out breath slowly open your eyes.
And then take another deep breath and stretch your body and feel yourself completely back in your room.
