Begin by bringing your attention into your bodyYou can close your eyes if that’s comfortable to youYou can notice your body, seated, wherever you’re seatedFeeling the weight of your body, on the chair, on the floorAnd take a few deep breathsAnd as you take a deep breathBring in more oxygen and livening the body
And as you exhaleHave a sense of relaxing more deeplyYou can notice your feet on the floorNotice the sensation of your feet touching the floorThe weight and pressure, vibration, heat
You can notice your legs against the chairPressure, pulsing, heaviness, lightnessNotice your back against the chairBring your attention into your stomach areaIf your stomach is tense or tight, let it softenTake a breath
Notice your handsAre your hands tense or tight?See if you can allow them to softenNotice your armsFeel any sensation in your armsLet your shoulders be softNotice your neck and throatLet them be soft, relaxedSoften your jawLet your face and facial muscles be soft
Then notice your whole body presentTake one more breathBe aware of your whole body, as best you canTake a breathAnd then when you’re readyYou can open your eyes