Take a moment to feel where you are.
Feel your body against the chair.
Feel what your arms are resting against.
Notice how your body feels in space.
Allow your head to rest gently,
Cradled on your neck,
Your shoulders relaxed.
And notice what you can see around the room.
Just come into the moment and name in your head what you can see.
And if you would like to,
Gently close your eyes or lower your gaze and tune into sounds inside the room and outside the room.
And in this moment,
Gently drop into your body and notice first all the sensations of breathing.
Breathing in and breathing out.
The gentle rise and fall of your chest.
The coolness of the air as it comes in and as it leaves your body.
And gently starting to scan your body.
Right from the top of your head,
Coming down and noticing any sensations.
Describing them in your mind.
Gently scanning and noticing sensations in your body.
Tuning in,
In this moment.
Coming all the way down.
Noticing sensations.
Coming all the way down,
Noticing sensations.
And then coming back to your breath.
Breathing in and breathing out.
And your mind might wonder and start thinking.
And start thinking.
You might notice what's in your heart,
Your emotions.
Gently acknowledge and come back to your breath.
And now take a really deep breath.
Fill your belly.
And now take a long slow breath out.
And when you're ready,
Open your eyes and come back into the moment.
Thank you.
