Settle into a comfortable position, either on a seat or on the floor.

When you feel ready, gently close your eyes and start by breathing naturally — in and out of your nose as you settle into silence.

Allow yourself to let go of whatever stress you might be feeling right now. If you find yourself thinking about something else, just notice it and then let it go, bringing your attention back to your breathing.

And now, deepen your breath, inhaling through your nose and exhaling out through your mouth — just for a few more seconds, focusing on your belly rising and falling.

And now, just shifting your attention to your emotions and your mood. Just check in with yourself. Notice how you’re feeling today. It doesn’t matter if your emotions are good or bad. Either way, it’s OK. Just spend a few moments checking in with yourself here. And as you direct your attention back to the body notice how your body feels against the surface beneath you. Feel the weight of it, resting.

Start that mental scan of your body now, beginning with your awareness all the way at the top of your head and slowly working your way down to your toes. You can go at your own pace this time.

Notice which parts of your body are feeling tense and which are feeling relaxed. If you feel any pain anywhere in your body, direct your breath to those spots. And if you feel especially open or comfortable or strong anywhere in your body, allow yourself to pay attention to those spots now. Remember that there’s no need to judge any of the sensations in your body. It’ll feel different tomorrow anyway. So, just let it be how it is today.

And now, let your awareness turn to your surroundings, as you tune in to the sounds around you. Whatever they are, just listen. Don’t worry if you feel your mind wandering. But as soon as you notice it happening, just let those thoughts go and bring your attention back to the sounds around you.

And now, bringing your attention back to your breath, focus on the rising and the falling of your chest. Notice how each breath feels. Notice if it feels any different than the breath before it. And now, start a round of breath counting. Breathe in and out through your nose here and count only on your exhale. So, you’ll inhale and exhale: count one. Inhale and exhale, two. In, three. In four. In, five. In, six. In, seven. In, eight. In, nine. In, ten. And now, just keep going like this on your own, counting silently to yourself. Remember that it’s completely normal for your mind to start to wander here. But when you notice it happening, turn your intention back to your breath and counting, picking up wherever you left off.

And now, just allow yourself to breathe naturally. Now, bring your mind back to your body to the physical sensations around you. Notice any sounds or smells around you — just bringing yourself back. And, when you’re ready, slowly and gently open your eyes. Stay seated and take in your surroundings for a moment. And, in your own time, stretch and move your muscles, easing yourself back into your day.