This is a meditation to help you let go of tension. Chances are, if you're playing this session, something has you feeling a little bit stressed or perhaps the body feels tense or wound up. So just taking a few moments now to ensure that you're sitting comfortably, even if the mind is really busy or the body's tense. And when you're ready, just allowing the eyes to gently close, or perhaps you can just adopt a soft gaze. Knowing now that no matter what's going on, you have this time and space to begin to unwind.

Just taking some deep, slow, full breaths now. As you breathe in, notice the feeling of fresh air filling the body. And as you breathe out, can you allow the muscles in the body to soften and relax a little. Softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now.

Many control of the breath, just letting the body settle back into its own natural rhythm of breathing. And no matter what's on the mind right now, there's no need to try and change or control the thoughts. Just let the mind do whatever it wants to do. And just for the next little while we're going to focus our attention in the physical body. So now just landing attention in the feeling of the breath in your body, wherever you feel the sensations the most vividly.

Just allowing your attention now to rest here in the movement and sensation of the breath as it gently rocks and cradles the body. See if you can be attentive to the full length of the inhale and the full length of the exhale. Letting go of everything else now. Just focusing on the breath, only the breath. Just being attentive to the feeling of the breath, one breath at a time.

And now shift attention to the body. And just noticing if there's any tension, tightness or holding in the body. And if you find a place where there's a sense of holding tension, take a deep, slow, full breath in. And on the next exhale, see if you can let go and soften that tension. And then again, scanning the body for tension.

If you find it, taking a deep breath in. And as you exhale, letting go, softening. And continuing like that. Scanning the body, noticing any tension and using the breath as a support to softening, relaxing and letting go. And with each out-breath, let your body relax more and allow any tension to continue to soften and melt.

Relaxing more fully into this time, this place, this moment. And if at any time no tension is left in the body, just swallowing the flow of the natural breath. And from time to time, the mind may wander off to worries or plans or problems. Just noticing if the mind starts to draw you into mental tensions again. Each time you noticed the mind had wandered off, just notice the thought that distracted, you let go of the thoughts, and come back to the practice of finding and releasing any tension.

And as you do this practice, notice how we can release mental tension by releasing the thoughts that create it. And with a calm, centered awareness, you'll be better able to face any concerns or challenges when they arise. And now letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the natural breath. Just following it all the way in all. And all the way back out.

Knowing that just like the breath arises and passes, whole circumstances, events and situations also arise and pass in time. Sometimes things feel easy and at other times things feel more difficult, but everything changes. So letting your awareness rest here in the breath. Allowing the arising and the passing of it all to unfold, without any struggle or striving. Just letting things be.

And letting the soothing rhythm of their natural breath anchor you and steady you in this moment. And as the practice finishes, bring your attention back to your whole physical body. Noticing the sounds of the day. And when you're ready, beginning towrigglel the fingers and the toes. And then opening the eyes.

And as you prepare now to go about the rest of your day, just making an intention to bring this more calm and centered energy with you into the rest of your day.