When you're ready,
Come to find a nice comfortable seat.
As you take a deep breath in,
On your exhale allow your eyes to close.
As your eyes close,
Begin to take your attention to the sounds around you.
Without giving any importance to whatever sounds you hear,
Instead begin to focus on sound itself.
Keep listening to these sounds,
Not attaching to any sound but allowing them to fall on your ears and then letting them go.
Let your mind be fully focused on listening to these sounds.
And if your mind wanders away from this observation,
Gently bring it back.
What can you hear?
What sounds are present around you?
And gently begin to take your focus from your outer world inwards and allow your awareness to find your breath.
Simply beginning to watch the natural flow and rhythm of your breath.
Just for a few moments here.
Feeling every part of your body that is now connected to your mat,
To your bed or wherever you are laying down.
Feeling your feet,
Your ankles,
Your legs,
Your torso,
All the way to the crown of the head.
Allow your body to melt and find rest.
Noticing the ground below you,
Let it take your weight as you relax.
Once again we will start by taking our awareness to the breath.
Noticing the soft rhythm of your breath as you inhale gently and exhale softly.
We will now consciously begin to relax each and every part of your body by taking your mind and your attention to that part.
Beginning with your toes,
Take your mind and your attention to your toes.
Can you sense your toes?
As you begin to sense into your toes,
Allow your toes to soften and relax.
Your toes are relaxed.
Consciously begin to take your mind and your attention now to the soles of your feet.
Sense into the soles of your feet.
Allow the soles of your feet to now soften and relax.
The soles of your feet are now relaxed.
From the soles of your feet,
Begin to take your mind and your attention now to your ankles.
Sense into your ankles.
Slowly begin to soften and relax your ankles.
Your ankles are now relaxed.
From your ankles,
Begin to take your mind and your attention to your calves.
Soften and relax your calves.
Your calves are now relaxed.
Slowly begin to take your mind and your attention to your knees.
Can you sense your knees?
As you begin to sense your knees,
Can you allow them to now soften and relax?
Your knees are now relaxed.
Taking your mind and your attention now to your thighs.
Can you sense your thighs?
As you sense your thighs,
Can you soften and relax your thighs?
Your thighs are now relaxed.
Gently from your thighs,
Allow your mind and your attention to now travel to your hips.
Can you sense your hips?
As you sense your hips,
Can you allow them to now soften and relax?
Your breath is soft.
Your body is resting.
And through your awareness of where your body is in this moment,
Your body is beginning to realize that you are safe.
This is a safe space and as a result,
Your body is beginning to soften and open into rest.
Find your hips and gently as you sense your hips,
Allow them to soften.
Your hips are now relaxed.
From your hips,
Allow your mind and your awareness to now travel to your abdomen.
Can you sense your abdomen?
As you sense your abdomen,
Can you allow it to now soften and relax?
Your abdomen is now relaxed.
Allowing your mind and your attention from the abdomen now to sense your navel.
Soften and relax your navel.
Your navel is now relaxed.
Taking your mind and your attention now to your chest.
Can you sense your chest?
As you sense your chest,
Can you allow it to now soften and relax?
Your chest is now relaxed.
From your chest,
Allow your mind and your awareness to now travel down the arms all the way into your fingertips.
Can you sense your fingertips?
As you sense your fingertips,
Can you allow them to soften and relax?
Your fingertips are now relaxed.
Taking your mind and your attention now into your wrists.
Sense your wrists.
Can you now begin to allow your wrists to soften and relax?
Your wrists are relaxed.
And gently take your mind and your awareness now to your elbows.
Sense your elbows.
Gently begin to soften and relax your elbows.
Your elbows are relaxed.
Can you now allow your mind and your awareness to now travel to your shoulders?
Can you sense your shoulders?
As you sense your shoulders,
Allow them now to soften and relax.
You are safe.
This is a safe space for you to rest.
Your shoulders are now relaxed.
Taking your mind and your awareness now to your neck.
Gently as you sense your neck,
Can you soften and relax your neck?
Your neck is now relaxed.
Bringing your mind and your awareness now to your chin,
Your lips and your cheeks.
Can you sense your chin,
Your lips and your cheeks?
Can you gently allow them to soften and relax?
Your chin,
Your lips and your cheeks are now relaxed.
Allow your mind and your awareness to now travel to your ears.
Relax your ears.
Your ears are relaxed.
Bringing your mind and your awareness now to the very tip of your nose.
Can you sense the tip of your nose?
Allow your nose to now soften and relax.
Your nose is relaxed.
Bringing your mind and awareness now to your eyes.
Soften and relax your eyes.
Your eyes are now relaxed.
And your awareness to now travel to your forehead.
Sense your forehead.
And allow your forehead to now soften and relax.
Your forehead is now relaxed.
Take your mind and your awareness now to the very top of your head.
Your whole body is now relaxed.
From the tip of your toes to the top of your head is completely relaxed.
You are completely relaxed.
Enjoy this state of relaxation for a few moments.
Slowly begin to make gentle movements in your fingers and in your toes.
Slowly bringing some movement back into your body.
Take a moment to observe your body,
Breath,
Emotions,
Your state of mind and your state of relaxation.
Taking this sense of relaxation with you as you move through your day.
Take a long deep breath in through the nose and release it out through the mouth.
Rubbing your palms together creating a gentle heat now.
When you are ready bring your palms to cover your eyes with this warmth and gently under your palms begin to open your eyes and when you are ready release your hands,
Eyes open.
Back in the present where you are safe and your body is resting.
