Focus on your own breathing for a moment,
Without changing it,
Just notice how the air feels as it goes in through your nose and out through your mouth,
And even just noticing the feeling tends to make us slow down,
Breathing in slowly and notice the feeling in your legs and feet and toes,
Notice any pressure easing away every time you breathe in and breathe out,
Now focusing from your legs up through your hips,
Your stomach and back,
As you breathe in focus on those areas and as you breathe out let go of any tension,
Any tension,
Be aware of how you feel but do not allow it to change the way you think,
Just empty your mind to this calming sound of my voice and just breathe,
You are in the present right now,
So any worries from the future,
Any anxiety from the future,
Just let it go,
And any sadness or stress from the past,
Just breathe away these feelings,
Just in this moment right now,
And now bringing your attention to your shoulders and your arms,
Just being aware of them without adding a story to why they feel any way they do,
Notice any tension,
Just breathe in to it,
And when you breathe out just let it go,
And then finally focusing on your neck up to your head,
Any pressure,
Let it go,
Empty your mind,
Empty your thoughts,
Allowing yourself to be in this present moment,
Completely calm,
Any distractions,
Just bring yourself back to your own calm,
Empty space in your mind,
It's your moment,
But you are sharing the world,
So you must allow for distractions,
Noises,
And teach yourself to come back to your own empty space,
And just be calm,
And just breathe deeply,
You are relaxed from your head,
Spread the relaxation from your head to your shoulders,
Down your arms,
Down your body,
Your stomach,
Your back,
Through your hips,
And relaxation spreading down your legs,
And all the way to your toes,
You are calm,
And in this moment you can listen to your own silence in your mind,
Focusing on breathing,
Focusing on just my voice as I remind you to breathe in and breathe out with complete relaxation passing through your body,
Keeping your breathing at your own speed,
Letting go of all tension and stress,
And as you focus on being in the present moment,
You can be completely calm in your mind,
Comfortable from head to toe,
And it's the perfect way to de-stress from a long day,
Let go of anything that is dragging you down,
And just breathe,
Just be completely calm,
Even when my voice has gone,
And I'm no longer speaking,
You should continue to breathe in and breathe out slowly,
Any thoughts that enter your mind,
Just push them aside,
Any noises or distractions,
Just notice them and let them go,
The three key principles are to be aware of yourself,
Of your surroundings,
But to be non-judgmental,
So just see them and then let them go,
And to be completely in the present,
So no stress of the future,
And no unhappiness or tension from the past,
So focusing on your breath again,
Breathing in at your own pace and breathing out at your own pace,
Any thoughts that enter,
Just let them go,
And just give yourself this moment to be calm and relaxed.
