To begin,
I would like to invite you to find a way to be comfortable,
Whether that is standing,
Sitting,
Or lying down.
Whatever way feels comfortable for you,
Find that position now and gently begin to relax the body into this comfortable position.
Begin by gently closing your eyes and bringing your attention to the breath,
Simply noticing the breath entering your body and noticing the breath leaving your body.
There's no need to change your breathing,
Just notice the breath as it comes into your body and notice the breath as it leaves your body.
Begin to notice the sensation of breathing in the body,
Taking the time to notice how each breath feels,
How each breath feels in the body.
And now,
Gently beginning to turn your attention to your body,
Just noticing what it feels like to be this body.
Noticing the parts of your body that are connected to the world around it.
Noticing how it feels to touch the world with this body.
Noticing the sensations in your body.
Gently bringing your attention to all of the sensations that are in your body in this moment.
I wonder what it feels like to be this body.
Bringing your attention to the nose,
Exploring all of the sensations that are in your nose.
Beginning to slowly explore the scents that are in the air,
The smells that reach your nose.
I wonder what this place smells like.
Take the next few moments to be curious about these sensations of smell.
Now,
Turning your attention to the mouth.
I wonder if there's something that you can taste in your mouth.
Beginning to explore the taste that's in your mouth,
And maybe even exploring the taste that is in the air.
Just taking the time to be curious about these sensations of taste.
And now,
Turning your attention to the ears and to the sounds of this place.
I wonder what sounds are reaching your ears.
What sounds you can hear in this place.
Take the time to be curious about these sensations of sound.
And gently bringing your attention now to the skin.
I wonder what this world feels like on your skin.
Simply taking the time to be curious about these sensations of touch.
And turning your attention now to your heart.
If you feel comfortable,
Maybe placing a hand over your heart.
Maybe you can feel the beating of your heart below your hand.
Notice what it feels like to have this heart.
Notice what it feels like to have your heart.
I wonder what it feels like to have your heart and your body.
And now,
When you feel ready,
I would like to invite you to slowly open your eyes.
And just take a look around at the place that you are in.
Simply taking the time to explore the place where you are.
Gently resting your eyes on all that is in this place.
And exploring the sensations of vision.
Look closely.
I wonder what this place looks like.
And as we bring this meditation to a close,
I would like to invite you to take one more deep breath in.
Breathing in slowly,
Filling your lungs.
And slowly breathing out.
And when you feel ready,
Beginning to slowly move the body and returning to now.
