Sit in a comfortable position with your spine elongated.

Gently close your eyes, relax your body, relax your mind.

Feel the weight of your head, your body sink into your seat.

I want everyone to take a deep breath in through your nose and as you inhale, fill your belly with air, expanding your ribs and allowing your chest to rise.

And then as you exhale, feel your chest sinking down, your abdomen flattening and releasing any tension or tightness you have in your body.

Continue to take these deep breaths, breathing in through your nose and out through your nose.

Listen to the sound of your breathing and once you start to feel that rhythm, starting at the top of your head, relax the weight of your head, let go of any tightness you have in your eyes, between your eyes at your third eye, relaxing your cheekbones, your jaw, your neck, shoulders, your back, your chest, down to your lower back, hips, thighs, knees, legs, calves, ankles, feet, toes.

And as you breathe, calm your mind. If your thoughts start to wonder or you get distracted, bring it back to your breath.

As you continue your deep breathing imagine a calm place and the sound of your your calm place (for me, it is the ocean) and as you breathe in imagine you are breathing in peace. And as you exhale, imagine you are breathing out stress, tension and any tightness you have in your body.

Continue visualizing your calming place, focusing on the sounds you are hearing and every time you hear that sound, let it relax you more and more and more.

And as you continue breathing think about all of that beautiful oxygen filling your body with goodness and light, every time you inhale, fill your lungs, surrounding your heart with all of that goodness and warm light.

Continue your deep breathing and allow your body to embrace this time you’re giving it.

When you start to feel ready you can gently reawaken your body and mind.

Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.

Wiggle your fingers and toes.

Shrug your shoulders.

Open your eyes, straighten out your legs, stretch your arms, enjoy how relaxed you feel, feeling re-energized for the rest of your day.

Now quietly thank your body and yourself for allowing you this moment.