Go ahead and get yourself into a nice,
Comfortable sitting position.
Ensure your back is straight and you can breathe nice and deeply.
Start with your eyes open and breathe nice and slowly in through the nose and out through the mouth.
On your next out breath,
Close your eyes.
Take in any sounds going on around you,
Anything that's nearby in the room or maybe outside and far away.
Do a quick check in with your body.
How is it feeling today?
Is there any pain or tension?
You don't have to make any changes or adjust yourself.
Just simply observe how your body is feeling.
From the top of your head through to your toes,
Just scan down through your body.
It can be as quick or as slow as you like,
But just mentally check in with each part of your body.
Again,
Notice any pain or tension.
You don't need to get caught up with it.
Once you're aware,
Just move on to the next part of your body.
Now allow yourself to bring the attention to your breathing.
Focus on a part of your body that is moving as you breathe.
With each out breath,
Allow yourself to count upwards from 1 to 10.
Once you get to the number 10,
You're going to go right back to the number 1 and repeat the exercise again.
Thoughts will drift into your mind.
Just observe them.
Allow them to come and go.
Once you're aware that you've been distracted by the thoughts,
Just bring your attention back to the breathing.
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Remember,
If you're getting caught up in thoughts,
Just pay attention to them.
Allow them to come and go and just bring that attention back to the breath.
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Listen to the sounds going on around you.
Become more aware of where you are and your surroundings.
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And again,
In your own time,
Have a stretch and be ready to move on with your day.
