Find a comfortable seated position and close your eyes. Allow your arms to hang from your body with your hands resting on your legs. Imagine your spine is a string and that someone is pulling up on the string from the top of your head. Allow your spine to extend through the crown of your head. Take a moment to feel the breath in your ribs and belly. Feel the rest of your body begin to soften.

Relax release your spine is like a pole and the rest of your body is like a scarf that has been draped over that pole. Allow yourself to Let go. Let go of all expectations. Let go of judgments let go of reactions. Take a deep breath in all the way to the bottom of your lungs until they are completely full and then exhale it out until your lungs are empty. As you breathe, you will begin to notice parts of your body that are tense are uncomfortable.

Throughout this practice, when discomfort sets in, inhale compassion. Allow each inhale to guide your compassion directly to the tense area. Allow compassion to nurture this area. acknowledge it, heal it. And when you exhale allow the tension to ride the breath right out of your body. each breath cycle comforting your body allowing you to relax further Take another deep breath in and exhale it out.

Allow your shoulders to release down your back. allow your eyes to feel wide. Relax your tongue from the roof of your mouth and put space between your teeth. Now notice your breath without trying to change it. Being aware of your breath is a quick and simple way to bring you into the present moment. When thoughts or concerns pop up, acknowledge their presence and then let them float on by.

You will remember everything you need to know when you awaken from this meditation. Therefore there is no need to grasp onto any thoughts. Breathe in and out. Allow each breath to bring you back deeper into relaxation. Notice the sounds that surround you feel the presence around you. Allow yourself to be right where you are now Come back to your breath.

Feel it in your ribs and your belly. Inhale. Exhale. wiggle your fingers and your toe and rub your hands together, creating some friction. cup your eyes inhale Exhale, rub your hands down your body. However it looks to you just come back.

Open your eyes, stretch your body, make some noise