So find a quiet place where you can either sit comfortably or lie down if you wish and start to take some slow deep breaths,
Allowing that breath to go right down to your diaphragm,
Down around your ribs.
Feel the breath as it goes down into your body and as you breathe out,
Just allow your body to relax.
And now,
As you're breathing,
At the end of each breath,
Pause for a moment or two so that you're slowing down your breathing even more and controlling it yourself.
Breathe in deeply,
Pause for a moment and then let the breath out completely.
And pause for a moment before you take another in-breath.
Allow this breath to become quite rhythmic,
Flowing easily deep into your diaphragm.
And what we're going to do is actually focus on our body to make sure that it is completely relaxed.
So now I'd like you to place your attention on your right foot,
Each of the toes.
Just let your foot relax.
And then slowly bring your attention up your leg into the calf muscles and over the knee and up into the thigh until your whole leg is nice and relaxed.
And now place your attention on your left foot.
Let it go,
Relax the toes,
The instep.
You can move it around a little if you wish to make sure it's relaxed and comfortable.
And then slowly move your attention up your leg,
Relaxing the calf muscles,
Your knee and up through the thigh until both legs are nice and relaxed.
And notice how it feels.
Perhaps your legs feel quite heavy,
Perhaps they feel very light or tingly.
Doesn't matter,
But just notice for yourself you're starting to become aware of your body in the present moment.
And see if you can actually really enjoy this moment too.
You're relaxing your body,
You've got time for yourself,
Enjoy it.
Now place your attention on your right hand and each finger and let it relax completely.
And then move your attention up your arm until you reach your shoulder.
And your arm hangs nice and relaxed by your side.
Now place your attention on your left hand,
Relaxing each finger.
Then bring your attention up your arm,
Right up to the shoulder until this arm is completely relaxed as well.
Now I'd like you to place your attention on your abdomen.
We hold a lot of tension there,
So relax it,
Release any tension you may have,
Allowing you to breathe easily,
Deeply,
And feeling that relaxation in your stomach and abdomen.
Now place your attention on your right shoulder,
If you wish to move it gently around to help release any tension,
Do so now.
Imagine all the muscles relaxing,
Easing away tension.
Perhaps you'd like to imagine some warm oil being massaged into that shoulder,
Moving up to the neck,
Releasing and easing away all the tension.
Now bring your attention over to that left shoulder and again move it gently if you wish,
Allowing it to relax.
And again perhaps you'd like to imagine that warm oil being massaged into the shoulder and up to the neck,
Relaxing you.
Enjoy the feeling.
And feel your neck relaxing completely now.
And you can move your head gently from side to side if you wish,
Allowing the neck to feel free and relaxed.
And your head rests very lightly upon your neck.
Feel your scalp relaxing and your forehead relaxing,
Particularly between the eyebrows.
And relax around your eyes and into the jaw.
Allow the jaw to be open slightly so you're not clenching or holding any tension there.
Then release the muscles around your mouth,
Allowing you to be able to smile easily.
And finally,
Relax your eyes and let the eyelids rest very lightly over your eyes.
And notice how you're feeling now throughout your whole body.
And feel a sense of enjoyment as you relax peacefully.
And just notice your mind,
Is it relaxing as well?
If not,
That's perfectly normal.
The mind wanders easily.
But when you see that or become aware of that,
Just bring your attention back to your body,
Letting it relax,
Rest.
And notice your breath and feel the movement of your body as the air moves in and out,
Relaxed,
Comfortable.
And just see if you can feel your heart beating in your chest.
You may be able to or perhaps not,
But just notice if you can feel it.
Alright.
And now place your attention on your right thumb and see if you can feel your pulse in your thumb.
Just bringing your attention there.
Noticing becoming aware of your body.
And just see,
Be curious if you can feel the pulse in your right thumb.
And now notice if you feel your pulse in your left big toe.
Perhaps you can feel that movement there.
And now just scan your body yourself.
Feeling different parts of your body and how it feels.
Still relaxed,
Comfortable.
And start to take some nice deep breaths now.
Slow deep breaths.
And as you breathe in,
Feel some energy coming back in your body.
Feel refreshed from a beautiful rest.
Revived,
Revitalized.
Just breathing in deeply.
Bringing your awareness back into the room.
Feel the chair or the floor taking more deep breaths.
And finally,
In your own time,
You can slowly open your eyes.
Feeling relaxed and refreshed from a lovely meditation.
