Settling into a comfortable position now.
If you're seated on a chair,
Placing your feet flat against the ground.
You might like to place your hands gently in your lap.
Or by your side.
Allowing your spine to be long and straight and relaxed at the same time.
Finding a natural balance point for your spine.
I'd like to gently rock back and forth and side to side.
Just finding that natural balance point for you.
Then coming to stillness.
Taking a few long slow deep breaths in and long slow deep breaths out.
I'm calling all of your energies back to you now.
Any parts of you,
Parts of your energy that might be caught up in remembering the past.
Worrying about to-do lists or planning for the future.
Inviting all of yourself to be here now in this moment.
And on your long slow deep breath out,
Letting go of any surface tension that might be there.
Any unserving energy that's ready to leave your body.
Letting go of that now.
Using your intention and letting go.
And know that if at any time during this meditation you need to make any adjustments to your position or even get up and move around,
It's perfectly fine.
Listening to your body and doing what's right for you.
And if your eyes are closed,
You might like to gently open them,
Spending a few moments taking a look around the room that you're in.
Noticing the different colours and textures that make up the objects in the room.
The layout of the furniture.
And the areas of darkness and lightness.
If there's a window.
Noticing what you can see outside the room.
When you're ready and in your own time,
You might like to gently,
Slowly close down your eyelids.
Becoming aware of your inner landscape.
Becoming the darkness behind closed eyelids.
Being aware of the absence of anything to see.
And incarnate of your Visual Field now.
Becoming open to the sounds around you.
Notice sounds arriving at your ears without any effort from you.
Sounds arising in your awareness.
Changing and passing away.
You might like to notice into the space between sounds,
Between the end of one sound and the beginning of another.
Notice in that space is silence.
Noticing into that silence now.
It's the same silence that sits underneath all sound.
Noticing the different sounds,
Even the sound of silence.
Noticing any fragrances.
It might be there,
Any aromas,
Incense or essential oils perhaps.
Perfume or aftershave or even the lingering aroma of something you might have prepared or cooked earlier.
And if there's no fragrance,
Being aware of that too.
Being aware of the absence of anything to smell.
Simply noticing.
What's happening in your awareness?
Through your direct experience,
Noticing what's there for you.
In this moment,
Moment to moment.
On your next in-breath you might like to follow your breath down through your nose and the back of your throat into your mouth,
Noticing if the fragrance has a flavour.
And any other tastes that might be present in your mouth.
You might like to run your tongue along your teeth.
Even swallow a couple of times to help accentuate any flavours that might be there.
Like your other senses,
If there's no taste,
There's nothing to sense.
Being aware of that too.
Being aware of the absence of anything to taste.
Becoming aware of the sensation of the pressure of the seat beneath you.
Noticing any points of pressure in your body.
Your seatbelt,
Your paddocks.
Any pressure where your hands rest in your lap or on the chair by your side.
Pressure in your feet,
Bottoms.
Back of your legs perhaps?
Noticing where those points of pressure are for you.
Feeling into any sense of being held,
Held by the earth.
Mother Earth rising up to support you unconditionally.
Gravity holding you against the earth.
Any sense of being held by the earth.
Noticing into any sensation of the contact of your clothing on your skin.
And the area that makes contact with the exposed parts of your body.
Gently bringing awareness to your breath now,
Placing your awareness on the tip of your nose.
Feeling into the sensation of the air passing through your nostrils as you breathe in and out.
Feel into the natural rhythm natural flow of your breath.
Yet passing through your nostrils as you breathe in and out.
And on your next in-breath.
Following the breath down into your chest,
Resting in your tummy.
You might like to place a gentle hand on your tummy,
Feeling into the expansion and contraction of your tummy as you breathe in and out.
Alien tearing breath.
Breath moving down through your body,
Filling your lungs into your tummy,
Your tummy expanding out.
And any sense of letting go as your tummy contracts,
As you exhale,
As you breathe out.
Observing your breath now,
The contraction and expansion of your tummy as you breathe in and out.
Feeling the breath moving through your body.
Simply observing the breath.
Watching its natural rhythm and flow,
Without trying to change it or control it.
Simply allowing it to be.
If at any time during this meditation you notice your mind wandering,
Celebrate the noticing,
Greeting yourself with a warm gentle smile.
Slowly coming back to watching the breath,
Bringing yourself back to the present moment,
Using your breath as an anchor.
Keep returning to the breath as many times as you need.
Every time you notice your mind wandering.
Gently bringing yourself back while watching the breath.
Letting the breath be your anchor.
You might like to let your hand return to your lap or placing it gently by your side.
Becoming aware of your inner sensations now.
Placing your awareness in your feet.
Becoming aware of any sensations that might be there.
Any tingling sensations,
Areas of warmth or coolness,
Tightness or even a sense of ease in your feet.
Are to see any sensations that might be there for you.
Allowing those sensations to be.
Simply being with what is.
Noticing and letting go of any tension in your feet now.
As you breathe out,
Letting go of any tension.
Letting go,
Letting go.
And you're in breath,
Inviting in any sense of softening,
Of relaxation that might be there for you.
Your feet softening,
Relaxing,
Resting.
Allowing your awareness to move up through your lower legs,
Your knees.
Your thighs,
Into your abdominal region now,
Becoming aware of your abdominal muscles.
Vital organs and digestive system.
Noticing any sensations in your tummy.
Noticing what's there for you.
I don't see any tingling sensations.
Areas of warmth or coolness,
Tightness or even a sense of ease.
Noticing what's there in this moment.
Moment to moment.
Allowing what is to be.
Resting back,
Observing any sensations that might be there.
Noticing any tension in your tummy now?
And letting go of that tension on your out-breath.
Letting go,
Letting go,
Letting go.
And on the in-breath inviting in any sense of softening,
Resting,
Relaxation that might be there.
I notice your tummy becoming heavier as it relaxes or even lighter.
Or nothing at all.
Simply noticing what's there for you.
Gently inviting your awareness to move up through your solar plexus and chest and resting on your shoulders now.
Becoming aware of your collarbone.
Child Obliviate.
To deepen your shoulder muscles.
Noticing any tingling sensations.
Areas of warmth or coolness.
Tightness or even a sense of ease.
And bear attention to the raw sensations.
Noticing what's there for you in this moment.
Moment to moment.
Becoming aware of any tension in your shoulders.
Any tightness that might be there,
And on your next out breath letting go.
Letting go of any tension that's there in your shoulders.
Using your intention,
Allowing your shoulders to come to rest.
Inviting in any sense of softening,
Of relaxation that might be there for you.
Resting your awareness in your face now.
And clenching your jaw.
Allowing all the tiny muscles around your eyes to soften.
Becoming aware of any sensations in your mouth,
Lips and tongue.
Your cheekbones.
Nostrils,
Your nose bone.
Temples and forehead.
All the tiny muscles right round to the back of your scalp.
So that your face and your whole head is in your awareness now.
Noticing any sensations that might be there for you.
Tingling sensations.
Areas of warmth or coolness,
Tightness or even a sense of ease in your face and your head.
Noticing what's there for you.
Resting back.
Allowing any sensations to arise.
Notice how they rise and change and pass away.
And in your next out breath.
Letting go of any tension in your face and your head.
Breathing out,
Letting go of any tension.
On your in-breath,
Inviting in any sense of relaxation,
Softening,
Of resting that might be there.
Allowing your awareness to rest in your heart center now.
Breathing as though you're breathing directly from your heart centre.
Following the natural rhythm and flow of your breath.
So it's emanating directly from your heart center.
You might like to gently place a hand over your heart or both hands.
For healing into the heart center now.
Breathing directly from the heart center.
Noticing what that feels like.
You might feel your heartbeat.
Otherwise,
Just focusing on the breath.
Keeping your awareness in your heart center now.
I like to bring to mind something that gives you a deep sense of gratitude.
Something that's not overly complicated in your life,
But you're really grateful to have it there,
A pet perhaps,
A loved one,
A special place.
Something that you hold dear in your heart.
You're deeply grateful for.
Allowing you to cultivate a deep sense of gratitude.
Holding that vision or that sense or feeling of that pet,
Personal place.
Holding that in your heart center and as you breathe in Feeling,
Sensing,
Noticing,
A deep sense of gratitude growing stronger,
Brighter.
Growing in your heart center.
And on the out-breath,
Deep sense of gratitude expanding.
So that it becomes a field around your heart.
In breath.
Breathing into the heart centre.
Deep sense of gratitude growing stronger and brighter.
On the outbreath.
That field around the heart strengthening,
Growing stronger,
Brighter too.
And in your next out breath,
Allowing that deep sense of gratitude to percolate through your body.
The crown,
Through your face,
Neck and throat,
Shoulders and arms,
To the tips of your fingers,
Down through your pelvis,
Your upper legs,
Lower legs,
Down into your feet,
Into your toes.
So that it reaches every cell in your body.
Your cells being nourished and energised by a deep sense of gratitude.
Notice into any sense of those cells coming alive.
Energy of gratitude.
Higher vibration of gratitude.
Reaching every cell in your body.
Breathing back into your heart center now.
Once again bringing to mind that pet or loved one or special place.
Catalyst for that deep sense of gratitude.
Being aware of that sense of gratitude.
Breathing in to your heart centre.
That sense of gratitude growing stronger and brighter in your heart center.
Breathing out,
Breathing out to that field around your heart.
So that it becomes one.
One field of light.
Field of gratitude.
Big is your heart.
As you breathe in and out.
Breathing in and out of this light.
Sense of gratitude.
On your next out breath.
Allowing that gratitude to spread through your body once again and this time.
Filling the space between the cells in your body.
Your whole body is filled with a deep sense of gratitude.
As you breathe in now,
Breathing into your heart center.
Feeling into that sense of gratitude and breathing out gratitude.
You might like to extend this field of gratitude.
Through your body.
So that there's a field of gratitude around your body now.
You might see this as a light or.
.
.
It might be a feeling or even just a knowing.
Being aware of that field of gratitude in whatever way is right for you.
Breathing in.
.
.
That field coming stronger and brighter.
Breathing out,
You might like to extend this gratitude to.
.
.
Special loved ones in your life.
Your community.
People that you care about.
Visualise or sense this light.
Reaching out and touching our lives.
Breathing back into your heart center yet again.
Watching your breath now.
Watching its natural rhythm and flow and feeling into that sense of gratitude flowing through your body.
Flowing through your cells,
The space between your cells.
And the energy field around you.
Allow yourself to spend some time in this space,
Resting back I like to continue to watch your breath or.
.
.
Rest in stillness.
Spending some time in this space.
You you When you're ready.
Gently and slowly.
Yourself back to this space.
Feeling into the sensation of the pressure of the seat beneath you.
Mother Earth rising up to support you.
Be healing into the sensation of the contact of your clothing on your skin.
And the air as it makes contact with the exposed parts of your body.
Noticing any tastes in your mouth.
Any flavours that might be there.
Any fragrances,
Any aromas in the room.
Any sounds.
Any background sounds that might be there outside the room that you're in.
Birds chirping.
.
.
Road noise,
Wind,
Just noticing what's there for you.
And bringing your hearing a little closer to your body now,
Noticing any sounds inside the room.
Notice if the sounds are outside of your body.
Rinse out your body.
Your breathing,
Your tummy gurgling perhaps.
Noticing what's there for you.
I don't see any sounds that might arise.
You might like to bring a little bit of gentle movement to your body now by wriggling your fingers and toes,
Rocking back and forth and side to side,
Moving in whatever way feels right to you.
When you're ready,
Gently,
Slowly opening your eyelids,
Coming back to the room.
