Wherever you are right now, whether sitting at your desk, standing, or even in a busy
space, take a moment to check in with yourself.
Allow yourself to settle into your posture, whether you're sitting or standing, and let
your hands rest naturally at your sides, in your lap, or wherever feels comfortable.
If you're able, gently close your eyes or soften your gaze.
Let's begin by taking a slow, deep breath in and out.
Allow your breath to bring you into this moment wherever you are.
Start by focusing your attention on your feet, whether they're planted on the ground, crossed,
or resting.
Notice the connection they make with the surface beneath you.
Feel any sensations in your toes, the soles of your feet, and your heels.
Let them relax.
Next, bring your awareness to your legs.
Feel the weight of your legs, whether they're resting or supporting you.
Notice any tension in your calves or thighs as you breathe in.
Relax your legs, and as you breathe out, release any tightness you're holding onto.
Now shift your focus to your hips and lower back.
Whether you're sitting or standing, notice how your hips feel.
Breathe in deeply, and as you exhale, let your hips and lower back soften and relax.
Move your awareness to your stomach.
Notice if you're holding any tension here.
With your next breath, invite relaxation into your belly, and as you exhale, let go of any
tightness.
Bring your attention to your chest.
Feel your chest rise with each breath in, and fall with each breath out.
Allow your breath to feel natural, and with each exhale, release any tightness or tension
in your chest.
Now notice your shoulders.
Many of us hold stress here throughout the day.
As you breathe in, bring your awareness to your shoulders, and as you exhale, let them
drop, releasing any tension.
Move your focus down your arms, through your hands, all the way to your fingertips.
Notice any sensations here.
Let your arms rest easily, without effort.
Now shift your attention to your neck and jaw.
Are you holding any tension here?
With each exhale, allow your neck to soften and your jaw to release.
Finally, bring your awareness to your face.
Let your forehead soften, your eyes relax, and the muscles around your mouth release.
Take one more deep breath in, and out.
Slowly begin to bring your awareness back to your surroundings.
Wiggle your fingers and toes gently, and when you're ready, open your eyes or lift your gaze.
Remember, wherever you are, you can take a moment like this to pause, breathe, and reconnect with your body.