Sit or lay down in a comfortable place where you won’t be disturbed and close your eyes. Take in a slow, deep breath through your nose and exhale completely.
Place your awareness in your forehead and scalp. Allow any tension in the forehead and scalp to drain over the back of the head and out of the base of your neck into infinity. Your eyes are gently closed. Ease away the frown. Wiggle your jaw from side to side to loosen the tension. Your tongue should be behind your lower teeth.
Focus your awareness on your right shoulder and arm. Allow any tension in the right shoulder and arm to drain down the arm, out the fingers and into infinity.
Focus your awareness on your left shoulder and arm. Allow any tension in the left shoulder and arm to drain down the arm, out the fingers and into infinity.
Focus on the chest area. Feel the chest area opening and expanding.
Focus on the stomach. Allow the stomach to relax. Releasing and relaxing. You’re breathing easily and deeply.
Focus your awareness on the back area. Upper back, middle back, and lower back. Allow any tension in the back area to slide down the spine, out the base of the spine, into infinity.
Focus your attention on your right hip and leg. Allow any tension in the right hip and leg to drain down the leg. Down the leg, out the toes, into infinity.
Focus your attention on your left hip and leg. Allow any tension in the left hip and leg to drain down the leg. Down the leg, out the toes, into infinity.
You feel completely relaxed from head to toe—more relaxed than you have been in a long while.
Find yourself a comfortable position and close your eyes. Bring your attention to the present moment and focus on your breath, breathing normally and naturally. You can place your awareness either at the tip of your nose or upon your abdomen. If you‘re focusing on the tip of the nose, feel the touch of cool air up your nostrils and down your throat as you inhale and the warmth of air as you exhale. If you‘re focusing on the abdomen, feel the belly push upwards on inhaling and contract on exhaling. Be aware of each inhalation and each exhalation. Watch the breath going in and out without judgment. Be in the present, and notice the breath. Watch each breath appear and disappear. Merely breathing.
Let go of your awareness of the breath and bring your attention to your body. Feel and observe without judgment. Acknowledge the multitude of sensations moment to moment. If there are areas in the body where there is discomfort, allow it to ease if possible. If the discomfort remains, then let it be there and observe the sensations. Observe your body without judgment. Sensations come, sensations go. Merely sensations.
Let go of your awareness of sensations and bring your attention to your mind. To your thoughts and emotions. Observe the mind without judgment. Acknowledge the multitude of mental shapes moment to moment. As if you were standing by the sea, watching the tide come in and go out, watch the mind in the same way. Thoughts come, thoughts go. Merely thoughts.
Let go of your awareness of the mind and bring your attention to your hearing. Observe the sounds without judgment. Acknowledge the multitude of varying sounds internally or externally. Moment to moment, sounds come and sounds go. Merely sounds.
Returning to the breath and feeling the whole body as you breathe in and out. Feel the whole of your body expand with an inhalation and contract on an exhalation. Becoming more mindful of your body. Of the room that you are in. When you are ready open your eyes, feeling however you choose to feel.