If you'd like to give yourself a few moments just to settle into a comfortable posture.
Checking your seat is the right height so your feet can rest flat on the floor.
You might even like to just gently roll your shoulders a couple of times forwards and backwards.
And then letting those shoulders rest back and down,
Just to allow your chest to be nice and open.
And closing your eyes if you like Just with your eyes closed,
Maybe just spending a few moments listening to all the different sounds you can hear.
Perhaps noticing sounds appearing in all directions around you.
Sounds to the left,
To the right,
In front.
Behind,
Above and below you.
Not needing to look for any sound in particular,
But just noticing there.
Changing landscape of sound there.
Man-made sounds and the natural sounds,
The quiet,
The loud sounds.
Perhaps also noticing the silence and the space between sounds,
Behind sounds.
And as you listen,
You might notice that your mind wants to drift into thinking.
Thinking about your day or thinking about what you're doing.
The past,
That's okay.
No need to fight with your mind.
You might notice where it is that your mind wanders off to.
Maybe give it a a label like planning.
Memory.
Worrying.
Whatever it is.
And then see if you can let that go and come back to listening as if your whole body could listen.
And now.
Tuning into your sense of touch.
Perhaps noticing.
All those areas of pressure and contact where your body meets the chair.
Perhaps you.
Leaning back on the back rest,
You can feel pressure down your back.
Notice the pressure on your backside and the back of your legs.
Feeling the weight of your body resting on the chair.
And noticing any sense of touch and contact and pressure.
Right down there are the soles of your feet,
Where your feet rest on the floor.
Perhaps having a sense of gravity gently holding you here.
The floor.
And the earth beneath.
Solid and stable.
And then you might notice.
The feeling of your clothing touching your skin.
See if you can.
.
.
Let go of thinking about your body and.
.
.
Really diving your mind down in to have a direct experience of the raw sensations you feel from the inside out.
And then you might.
Come to notice the feeling of your breath flowing in and out of your nostrils.
Flowing against the skin inside your nostrils.
And as you're simply giving your attention to your body.
See if this can be a curious and kind attention.
There's no need to judge.
Interpret or feel you need to fix or change anything.
Seeing if you can feel This whole surface of your skin,
This big sensory organ,
Vibrant with sensation,
Feeling the whole outline of your body from the top of your head to the soles of your feet.
And then.
Feeling into the space around your body.
Your awareness effortlessly knowing the sense of the space around your body.
Giving yourself permission to relax into that.
Sense of spaciousness.
Your body being held in this spaciousness,
This loving,
Spacious presence.
Embraced.
And then bringing your awareness all the way inside your body.
Becoming aware of your inner body.
Noticing what?
Physical sensations are here,
Emotional sensations.
Thoughts and images are here.
Noticing the movement of your breath.
Feelings of warmth or coolness.
Perhaps the beating of your heart.
Sense of.
Flow,
Density.
And you might.
Scan.
Your attention.
Gently through.
Your body,
Like a shining a light of love.
And curiosity.
And just taking your time from the top of your head.
Just feeling down through your body.
Down through your face and your head.
You might encounter pleasant sensations.
Neutral or numb areas.
And some unpleasant sensations.
See if you can be equally attentive.
To all of them.
No need to push away anything or cling to anything.
This loving,
Curious attention just flowing down your torso.
Perhaps there is a color or a light that helps light up your body.
Noticing how your arms are feeling.
Including your arms and hands.
And taking some time to survey down through your legs.
You.
Intimately aware.
Of whatever sensations are here in your body.
And lighting up your whole body whenever you're ready.
Sensing,
Feeling.
Whatever is here for you,
Physical,
Emotional sensations.
Thoughts and images.
I'm just naturally coming and going.
While your self,
Your centre,
Your presence,
Is that which is aware.
And present to whatever comes and goes.
Your presence.
Never changing,
Always remaining constant.
Never coming and going always.
Here.
Now.
And in this sense of centeredness.
You might even like to ask a question.
Something like,
What do I need right now?
Allowing your intuition to guide you and Imagining you could fill up Breathing in,
Anything your body-mind is calling for right now,
Whether it's peace or presence or love,
Healing,
Focus,
Strength.
Whatever it is,
Allowing your intuition to guide you.
Imagining you could breathe in and fill up.
With whatever energy,
Whatever quality you might need right now.
And like a sponge soaks in water.
See or sense that you could soak in this quality.
Into your bones and your organs.
Your muscles and all of your cells.
Soaking in.
Quality of love.
Peace whatever it is.
Visualizing yourself.
With this new quality.
Going about your day.
Feeling recharged.
Infused.
With this quality you have soaked in.
Of seeing how you interact or.
.
.
Imagining how you feel.
And when you're ready.
.
.
Is coming back to your immediate felt experience.
Feeling y'all body from the inside out.
Breathing.
Heart beating.
Sitting on the chair.
And your very presence,
Yourself,
That which is aware of however you're feeling.
And just taking a moment to process your meditation.
Perhaps.
Reflect on how you are feeling now.
Physically,
Mentally.
Emotionally.
And beginning a slow and gentle journey back.
To the room that you are in.
It's reconnecting to the sounds that you can hear.
Feeling the touch of your clothing on your skin.
Feeling of the air on your skin.
And taking your time eventually.
When you're ready opening your eyes and Giving yourself a moment to readjust.
And reawaken your body.
