Make yourself comfortable where you are. Whether you are sitting or lying down, begin to feel your body sink into your seat, into the floor, into the cushion beneath you as you begin to relax. You may leave your eyes open, focusing on one spot on the wall or ceiling. You may close your eyes, allowing the light to play off your eyelids - whichever is comfortable to you.
Adjust your body so that you are able to relax with no interference from the things around you. Find comfortable positions for your arms, your legs, your neck.
Bring your attention to your breathing. Feel the gentle rise and fall of your body as you breathe in and out with ease.
Focusing on your breath, breathing deeply in through your nose… and out through your mouth.
Try to bring your belly to the sky as you breathe in… and let it fall as you breathe out.
Breathe in, raising your belly, to the count of three… and out, allowing it to fall, to the count of four. Breathe in, one, two, three. And out, one, two, three, four. In… and out.
Continue to focus on your breathing for a moment - feeling the rhythm it creates in your body. In… belly to the sky… And out… letting it fall.
In, one, two, three. And out, one, two, three, four.
Breathe in, focusing on your feet. Breathe out feeling the tension release from them. Tighten the muscles in your legs, feeling the tension they've built up as they've carried you through your day. Take a deep breath in, one, two, three. And breathe out, allowing your legs to relax. As you breathe in, bring your attention to hips and lower back. As you breathe out, feel the tension melt away from those muscles as they begin to relax. Breathe in, one, two, three. And out, one, two, three, four.