So as we begin this brief meditation,
Simply take your awareness now down into your feet,
And then gently scan up through your body,
From your feet up to the top of your head.
Simply checking in and noticing how each part feels.
And if you find any sense of constriction or tension,
Simply allow your body to soften and loosen,
Feeling a sense of relaxation.
And now simply slowing your breathing down,
Taking three long slow deep breaths,
And with each breath as you exhale,
Feel a sense of releasing.
With every breath,
A sense of arriving in your physical body,
Fully present,
Consciously aware,
Fully arriving in your body.
And then allow your breath to simply come and go naturally,
No need to manage the breath,
Just let breath come and go.
And just taking a moment or two of silent stillness.
If your mind becomes busy or active,
Just notice,
And then bring your awareness back,
A sense of coming back to your breath,
Back to your body.
