So make sure that you're comfortable to begin the practice.
Take any support that you need for your body and allow the breath to slow down and deepen as you begin to let go.
Feel the breath gently carrying away any tension from the day and gently guiding you into relaxation.
And as the breath gently flows in and out,
Listen to the quiet sound of the breath.
Follow the breath as it flows in and out,
With every breath the whole of the body becoming more peaceful,
More relaxed.
Welcome your inner resource.
Invite your feeling of absolute safety and security to arise all around you and inside you.
Feel it vividly.
Feel your safe,
Secure,
Peaceful space all around you.
Filled with all of the things that you need to feel safe,
Well and secure.
And feel that feeling of safety intensifying inside your body.
Feel it vividly.
This is your feeling that you have created and that you can return to at any time if you need to.
Absolute safety and security.
Wellbeing.
Deep inner peace.
Now we'll begin our journey around the body,
Starting at the eyebrow centre.
Bring the awareness to the eyebrow centre and rest at the eyebrow centre.
Now move to the throat.
Rest the awareness at the throat.
And the right shoulder.
Move to the right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the left ring finger.
The tip of the left little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The centre of the chest.
The left side of the chest.
The centre of the chest.
The right side of the chest.
The centre of the chest.
The navel.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
The second toe.
Third toe.
Fourth toe.
The fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The centre of the chest.
The throat.
The eyebrow centre.
The top of the head.
Rest the awareness at the top of the head.
Bring the awareness to the breath.
Observe the breath entering and leaving the body through the nostrils.
And notice how the breath makes a triangle shape as you breathe in and out.
It comes from outside the body.
And as you breathe in it moves up through each separate nostril and meets at the eyebrow centre,
Making a triangle.
And then as you breathe out it moves out through the separate nostrils again.
Keep watching this triangular shape made by the breath.
And now visualise the breath moving through alternate nostrils.
As you breathe in see the breath moving in through the left nostril,
Coming up to the eyebrow centre.
And as you breathe out see the breath moving out through the right nostril.
Breathe in through the right nostril,
Up to the eyebrow centre.
And breathe out through the left nostril.
Breathe in through the left.
Breathe out through the right.
Breathe in through the right.
Breathe out through the left.
Continue breathing through alternate nostrils.
Now extend the breath into the hands and the arms.
Breathe in from the left hand,
Up the left arm,
Through the left nostril to the eyebrow centre.
And breathe out through the right nostril,
Down the right arm to the right hand.
Breathe in from the right hand,
Up the right arm,
Through the right nostril to the eyebrow centre.
Breathe out through the left nostril,
Down the left arm to the left hand.
Continue breathing through the alternate arms and hand.
And now extend the breath into the legs and the feet.
Breathe in from the left foot,
Up the left leg,
Up the left side of the body,
Through the left nostril to the eyebrow centre.
And breathe out through the right nostril,
Through the right side of the body,
Down the right leg to the right foot.
Breathe in from the right foot,
Up the right leg,
Up the right side of the body,
Through the right nostril to the eyebrow centre.
Breathe out through the left nostril,
Down the left side of the body,
Down the left leg to the left foot.
Continue breathing through alternate sides of the body.
And now breathe through both sides of the body together.
Breathe in from the feet,
Up the legs,
Up the front of the body,
Through the nostrils to the eyebrow centre.
Breathe out from the eyebrow centre,
Down the front of the body,
Down the legs to the feet,
Making a large triangle shape over the whole of the body.
Continue breathing this triangle from the feet to the eyebrow centre.
And now breathe through the arms and the hands together.
Breathe in from the hands,
Up the arms,
Through the nostrils to the eyebrow centre.
Breathe out from the eyebrow centre,
Through the nostrils,
Down the arms to the hands.
Continue with this triangular breathing from the hands to the eyebrow centre.
And now breathe through the nose.
Watch the triangular shape of the breath moving in through the nostrils to the eyebrow centre and back out again.
And now very slowly begin to turn the awareness back outwards.
Notice the sounds that are present in your environment around you.
Allow the breath to deepen.
And feel your body preparing itself to reawaken.
Start to make some small movements with the fingers and the toes,
With the wrists and the ankles.
And when you're ready give yourself a big stretch in any way that feels good for you.
And slowly open your eyes to complete the practice.
