A settling meditation.
Settle yourself into a comfortable sitting position or lying down.
Close your eyes and take two full breaths.
Breathing slowly in and then out.
Sitting with an upright but relaxed posture.
Dropping your shoulders and breathing with ease.
Relax your hands,
Soften your jaw and just breathing gently in and out.
And focusing on the feeling of being right here,
Right now,
In this moment.
Nothing else to do but simply focus on your breath.
Sensing it entering and leaving your body.
Let yourself pause here.
Breathing.
And now perhaps you can begin to be aware of sounds around you.
As your breath flows in and out see if you can hear sounds with a gentle curiosity.
Just noticing.
No need to follow the sound in your thoughts.
Simply letting them be.
And always returning to the sensation of your breath.
Entering and leaving your lungs.
Let your mind be at peace.
Whatever feelings or experiences that may arise.
As you sit or lie and breathe steadily.
Focusing on your breath.
Can you sense your own rhythm of breathing as the air flows gently in and out of your lungs?
Maybe you can feel it moving somewhere else in the body.
Noticing whatever you can of the breath.
Is it cold or warm?
As you bring your awareness to your breath rest gently in its soft capable rhythm.
No effort.
Calm.
At ease.
Maybe some thoughts will rise as you gently breathe.
And this is fine.
Continue to return your attention back onto the breath.
Gently letting go of any thoughts.
No judgments.
Breathing.
And at ease.
Relaxed.
Aware of this breath.
And this moment.
As you sit or lie.
Comfortable in the present moment.
When you're ready gently open your eyes.
Wriggle your fingers and toes.
Maybe stretch your arms.
And become aware of the room once more.
Thank you.
