Present Moment

Present Moment Sit comfortably,

If possible,

In a quiet place,

Free from distraction.

Place your feet flat on the ground and slightly apart.

Rest your hands on your knees.

Allow your spine to lengthen upwards through the top of your head,

Like a string is pulling your spine up easily and gently.

Releasing any tension from your shoulders,

Feel them drop.

Slightly tuck your chin to bring more length to the back of your neck.

Soften your forehead and allow your eyes to gently close if this feels comfortable.

Take a deep breath in through your nose.

Slowly,

Softly sigh out your exhale through your mouth.

Relax into the present moment.

Feel your body heavy on the chair.

Feel it being supported.

If you notice any tight spots or tension,

Just tell your muscles to let go.

Drawing in your breath and exhaling away the tension,

Let go.

Tell yourself,

Let go,

In your mind as you breathe in.

Release more tension as you breathe out.

Allow yourself to feel the tension disappear as the air leaves your body.

Allow the chime to draw you back into the present moment.

Don't worry if your attention has slipped in any way.

Simply return to the present moment.

Return to your breath.

Feel yourself sitting on the chair.

Inhale,

Exhale.

Inhale,

Exhale.

Keep breathing in and out.

Exhale,

Exhale.

Exhale,

Exhale.

Inhale,

Exhale.

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Slowly allow your attention to expand.

Start to bring in the noises of the environment more and more.

Listen to them.

When you are ready to reconnect with your environment,

Gently wiggle your fingers and toes.

Open your eyes.

Remember you can return to your breath whenever you want to release tension and slow your mind again.