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.