Om Om Welcome to this guided meditation where we tune in with the space around us and the space within us.
So to begin find a nice comfortable position and when you are comfortably sat I invite you just to close the eyes or if you prefer you can have the eyes open but I advise to have a nice gentle soft gaze rather than just focusing on anything in particular just to avoid any distraction.
I'd like to begin the meditation by sharing a little gratitude for the life that we have and also for taking this time for yourself.
Let's begin by grounding the body.
Begin to notice all the body parts that are connected to the ground.
So noticing the sitting bones,
Perhaps the feet on the floor and through that noticing just begin to release those body parts a little bit more as you become aware that they are supported by the ground beneath you and through that grounding you may begin to feel a little lift through the body through the crown of the head.
As you begin to check in with the body just release any tension that you feel.
If there's parts of the body that you can't release the tension just accept that.
Just try and let that slowly drift away from your mind.
And as we begin to tune into the sounds around us let's just have a little bit of gratitude for the gift of hearing.
Let us begin to notice the sounds around us as if you were noticing them for the first time perhaps not putting any name to them or any image but just noticing them as if they were new sounds,
Curious and open.
Let these sounds surround you as if they were coming from all directions as we begin to flow into the connection of touch.
Noticing the feeling of the clothes on the body.
Noticing the fibres,
The weight,
The texture.
Begin to notice any feelings or sensations in the hands.
Maybe any tingling sensation,
Maybe the heartbeat,
Any throbbing,
Pulsing.
These are vibrations not only within you but around you as you perhaps begin to become aware of the connection of space.
Everything being connected.
You are connected to the space around you.
There is a connection between you and the objects around you.
Perhaps now noticing the feet.
Once again just like the hands,
Noticing any tingling sensation,
Any pulse,
Any vibration.
Maybe there is a sense of pressure as you become aware of the space that surrounds the feet.
Now noticing the face as the muscles begin to relax maybe a little bit more.
Just noticing the skin on the face.
Again any subtle movements that are being made,
Perhaps unconsciously at first.
But as we draw our attention we begin to notice maybe the subtle movements and the connection to the space around that area.
And also any exposed parts of the skin.
Checking in there as well as you become more aware of the body,
The feelings and sensations all around the body.
And now if you like you can begin to internally check in with the breath.
As you begin to draw your awareness to the flow of breath within the body.
At first maybe noticing any sensations that the breath causes.
Again perhaps noticing any feelings or sensations of temperature.
Perhaps the breath is felt slightly more in a certain area of the body today.
And perhaps here we can just give a little gratitude for the simplicity of the breath,
Our life force or prana.
And just knowing that this is our anchor.
So whenever the mind wanders during this practice you can simply come back to the breath.
Perhaps noticing how the body expands and contracts with the breath.
And how this automatic system keeps us alive.
Thank you.
.
Let's just let go now of any focus on the breath,
Any force of attention.
As we gradually allow the sounds around us to come back,
Remembering not to associate with the sounds,
But simply hear them as being the first time you've heard that sound.
Without any judgment.
And coming back to the bodily sensations now,
Perhaps first checking in with the hands and feet.
Once again noticing those pulses,
The sensations,
Perhaps a slight tingling.
Then noticing a connection to space around you.
Perhaps becoming aware of that subtle connection of body,
Space and objects around you.
.
And in your own time,
When you're ready to conclude the meditation,
You can slowly open the eyes.
