Hello and welcome.
Now get yourself comfortable,
Making sure you are sitting upright,
Eyes open,
Soft focus,
Just being aware of the space around you.
When you are ready,
Let's take some deep breaths into our lungs,
Through the nose and out through the mouth.
Remember to focus on that sensation,
Lungs expanding as the body fills with air,
Muscles softening as the body exhales,
Breathing it in and exhaling it out through the mouth.
The body is heavy.
Your breath is heavy.
And now with the next out breath,
Just gently close the eyes,
Feeling the weight of gravity pressing you down into the chair.
Notice different touch points,
The weight in your hands,
Your legs and your feet.
Just taking the moment to settle into the body,
Noticing how your breath is moving,
Belly,
Chest,
Shoulders.
Start to settle into the space around you,
Noticing any sounds,
Smells,
Allowing them to come and go,
Just simply noticing.
And bring your attention back to the body again.
Now notice whether your body feels heavy or light,
Still or restless.
And as you scan down,
Just start noticing the areas of comfort,
Areas of discomfort,
Sense of nervousness,
Excitement or perhaps sadness.
There is no right or wrong,
Just simply scan down through the body all the way to your toes.
Take your time as you do it,
No need to rush,
And as you do it,
Notice your deep inhale and notice your exhale.
It is in our human nature for our mind to wonder,
So when that happens,
Just gently pull your attention back to the present moment,
Back to your breath.
Try not to worry if there is no particular mood that you are experiencing right now,
But as you begin to notice the breath and its movement,
Just notice if that at all influences the shift in your mood.
Maybe the breath is short,
Shallow,
Perhaps reflecting one type of emotion,
Long,
Deep,
Reflecting a different type of emotion.
Try not to think about it,
Just notice it.
Inhaling deeply,
And exhaling out fully.
And as you feel that connection with the breath,
We are going to start counting the breath,
1 on inhale,
2 on exhale,
3 on inhale,
4 on exhale,
All the way to count 10.
And when you finish,
Just simply return to count your deep inhales and exhales from the start.
Inhaling 1,
Exhaling 2,
Inhaling 3,
Exhaling 4.
Remember that your thoughts are like white clouds in the blue skies,
They come and go.
So when you get distracted,
Just simply acknowledge that and let the thoughts return to your breath.
Inhaling for 1,
Exhaling for 2,
Inhaling 3,
Exhaling 4.
Noticing when the mind has wandered off,
Letting it go and coming back to your breath,
Picking it up from the number you left off.
Allow your awareness to travel through your body.
Simply feel each part as it is mentioned,
And without moving remain still.
Welcome all sensation just as it is,
Center of forehead,
Base of the front of the neck,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger.
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Base of the front of your neck,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Base of the front of your neck,
Center of the chest,
Right of your chest,
Center of chest,
Left of chest,
Center of chest,
Navel,
Pubis,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right little toe,
Right ankle,
Right knee,
Right hip,
Pubis,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left little toe,
Left ankle,
Left knee,
Left hip,
Pubis,
Navel,
Center of chest,
Base of the front of the neck,
Center of forehead,
Bring awareness of your whole back body,
Feel now the front body filled with radiant vibration,
Pour your awareness like liquid into the right side of your body,
Feel the side,
Pour your awareness into the left side,
Feel your left side,
Feel the midline,
Feel your body as a whole,
Now gently begin to return all of your attention to your breath,
Simply letting it flow in and out through your nostrils,
Stay with these sensations for the next few moments.
Now let your thoughts do whatever it wants to do just for a moment without any control,
Start to notice the sounds,
Smells,
Any sensations of the space around you,
And when you're ready,
Just gently open your eyes again,
Pause for a moment before you even move,
And appreciate that feeling of stillness and clarity.
