Sitting comfortably with your back upright and straight.
Choosing to either keep a soft downward gaze or gently close your eyes down.
Allowing your breath to be smooth and gentle in and out through your nostrils.
And just bring your awareness within your body.
Noticing firstly points of contact your body's making.
With the chair where you're sitting.
Your feet on the ground.
And noticing where your hands are resting.
Allow your awareness to move to your shoulders.
And to release any tension,
Physically roll your shoulders up and back and down.
And similarly with your jaw.
Keep your lips together and gently allow the jaw to drop slightly open.
And just releasing any tightness,
Any tension.
Start to watch your breathing.
The rise and fall of your chest with each breath.
Maybe noticing how deep your breath is going.
And noticing the rate of your breathing.
Allow your awareness to move to your mind.
And I'd like to invite you to repeat a silent mantra.
And create a visualization to go with it.
The mantra is three silent words.
Mountain,
Breeze,
Lake.
And I invite you to visualize yourself sitting still and strong like a mountain.
Your breath like a gentle mountain breeze.
And your mind,
Crystal clear,
Still,
Calm,
Just like a mountain,
Lake.
Slowly repeat those three words silently in your mind.
Mountain,
Breeze,
Lake.
Keeping your visualization alive and active as you repeat the mantra.
Gently letting thoughts go.
Coming back to the mantra and your visualization.
Mountain,
Breeze,
Lake.
Repeating the mantra for the last couple of minutes.
Mountain,
Breeze,
Lake.
Allowing the words and the visualization to gently fade away from your mind.
And gently bringing your awareness back to your body once again.
Just noticing your breathing.
Watching the rise and fall of your chest.
Noticing once more the depth of your breath.
The rate of your breathing.
Allowing your awareness to just notice the points of contact your body's making.
Again where you're sitting.
Your feet on the ground.
Where your hands are resting.
Gently bringing your awareness now outside of your body.
Noticing sounds around you.
Becoming aware of where you're sitting.
And when you're ready,
Gently reawaken your body.
Maybe moving fingers and toes very slightly.
And in your own time,
Gently open your eyes.
