Coming just as you are to this meditation today.
Taking your time to settle into a comfortable resting position,
Seated or lying down.
You could even stand,
Sway,
Stretch and move your body knowing that you can change your position at any time to suit your comfort.
And with open eyes,
Begin to notice what you can see around you for a few moments.
Gently observing objects,
Colours,
Lights and shadows.
You may like to gently close down your eyes,
Or you may choose to maintain a soft partial gaze.
Feeling the connection of your body against the surface that is holding and supporting you.
Your sit bones and your thighs.
Connecting to your feet and if they are connected firm to the ground.
Or taking a moment to notice sensations through your feet.
The soles of your feet and perhaps noticing some tingling and pulsing.
Taking a few more moments to settle in and connecting to any sounds that you can hear.
Just observing any sounds,
Without needing to force or strain.
Just allowing what is.
Beginning to observe your natural breath,
Without needing to change its natural flow.
Noticing how your body gently moves as you breathe.
The rise and fall of your chest or belly.
Becoming aware of the soft stillness between each breath.
That subtle moment right before your next exhale.
And the moment before your next inhale.
A moment of spaciousness in between the flow of your natural breath.
Continuing to allow your breath to come and go,
Naturally and effortlessly.
Breathing in stillness.
You may like to notice thoughts as they arrive.
Knowing that it's okay for the mind to wander,
As this is what minds do.
And when this occurs,
Allow space for thoughts to be there for a few moments.
Acknowledging them with open curiosity.
Before gently returning your presence back to your natural breath.
Or to your body and its connection to the surface beneath you.
The simple act of allowing yourself to sit in the presence of stillness.
Your breath,
And allowing spaciousness in your day,
Can create a sense of ease and calm.
And in this spaciousness and unrushed presence,
Is where wisdom and clarity can have room to arise.
Or perhaps it's just space for you to simply be.
And leaving the doing to the side for a little while.
Inviting yourself to simply be.
And perhaps letting go of any doing or striving,
Just for a few moments.
No performing,
Just you being you.
This is your time for spaciousness,
Stillness,
And some time to rest.
Gently connecting back to your natural breath.
The inhale and exhale,
And it's natural flow.
Noticing the sounds around you,
Near and far.
Gently pressing your body against the ground or surface beneath you.
Feeling its strength and stability.
Gently wiggle your toes and fingers.
You may even like to rub your hands together.
Noticing the warmth beneath them.
Taking all the time that you need here,
Before continuing with your day.
Take care.
